Once the workout has been announced check out: http://www.cfopenschedule.com/ to get yourself registered for a heat on Saturday.
We will be running this same schedule for the next 3 weeks and it is one of my favourite days of the week! Everyone coming in and getting after it and having a bit of fun!
CrossFit - 6/12/330/430/530
Strength & Conditioning
Teams of 3 - Athlete A starts at the 0 minute mark, B at the 1 minute mark, and C at the 2 minute mark..
90secs on - 90secs off x 6 Rounds (18mins)
9 Shuttle Runs
3 Rounds - 90 seconds at 3 stations
Choose 3 goats and spend 90 seconds working on each of them for 3 rounds
LiveFit - 9am
Tabata! 8 rounds at each station - 20secs on - 10secs (4mins)
1 minute transition b/w stations
You will spend 4 minutes at each station, working for 8 rounds. Each round is 20 seconds of work and then 10 seconds of rest. You will have 1 minute to transition on to the next movement.
- Team 782