A. 3 sets:
-side plank x :30 per side
-push ups x :30
-bear crawl x 20m
B. 4 sets each for reps/calories:
-ttb x :30
-assault bike x 1:00
-rest x 3:00
CrossFit Class Workout 8/6/14
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@ Crossfit Portland
Wallball Biathlon
For time: 19:25, 20# ball, 10′ target
Run 400m
50 unbroken Wallballs* 20/14lbs to 10′/9′
Run 400m
40 unbroken Wallballs* 20/14lbs to 10′/9′
Run 400m
30 unbroken Wallballs* 20/14lbs to 10′/9′
*each time you must break the wallballs, you must run a 250m penalty loop (around the building).
Cool Robert!
A) Roaaaaaar, I’m a bear!
B) ttb/cal 15/15, 13/15, 10/13, 8/13 = 46/56