CrossFit Full Bore South – CrossFit
Teams of 4:
DB Burpee Deadlifts 50/35
Box Jump Overs 24/20
*Pair 1 will complete 21-15-9 complex while Pair 2 row 250m (alternating) until P1 is complete. Once P1 is complete P2 will complete 21-15-9 while P1 continuousuly row 250m (alternating). Once P2 is complete, P1 will complete 15-9-6 Complex while P2 continuously row 250m (alternating). This pattern continues until each pair has completed all 3 complexes.
24 min Time Cap
*35/20; or athlete descretion
*Step-Up and Overs
*If a pair begins a new 250m row they MUST finish, even if 1 rep of the complex from the working pair is remaining.
*The 3 non-working athletes must plank until rowing athlete has completed 250m row.
*Limit 1 DB pair/KB pair per group
*Row for continuous meters (250/500/750/1000/1250/etc.) and score total meters in separate workout
Total meters accumulated
Metcon (AMRAP – Reps)
A1. 10-15 Barbell Curls + (-2) DB Curls with Twist
A2. (-2) Seated Banded Row (Controlled)
*(-2) means 2 reps from failure
*Record total # reps for A2