Monday 110518

CrossFit Brunswick – CrossFit


This guy. He listened. He lead. He challenged. He loved (burpees). He genuinely cared. He took great care of Crossfit Brunswick and he will be sorely missed. Farewell, Coach James. It’s not goodbye, but see you soon. #goodbyesarehard #wemissyoualready #cfb

Warm-up

3 Rounds

10 Dubs/SU

15 Russian KBS

10 HRPU

10 PU

5 Burpees

Skill Work

Today we are going to do 1 Max Effort L-Sit Hang every 2min for 10min.

These may be:

Hanging from the Rig or Holding on the Parallets or Boxes (notate which kind you did in the comments)

Score is recorded in SECONDS.

L-Sit (5 x ME)

-Score your WORST set

Metcon

Metcon (Time)

For time, 30min Cap:

80 Double-Unders

40 KBS 53/35

20 HR Push-ups (+HSPU)

10 Burpee C2B Pull-ups (+Bar Muscle-Ups)

800m Run

10 Burpee C2B Pull-ups (+Bar Muscle-Ups)

20 HR Push-ups (+HSPU)

40 KBS 53/35

80 Double-Unders

Extra Credit

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