Speedo

26.2 CrossFit – CrossFit

**“The most important decision we make is whether we believe we live in a friendly or hostile universe.” – Albert Einstein**
We choose the lens we place over our eyes.
Change our perception, and we change our world.

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Easy Row

Plate Hops (In and Out)

Slow Air Squats

Moderate Row

Plate Hops (Forward & Back)

Arms Overhead Air Squats

Moderate Row

Single Leg Plate Hops (30 Seconds Each Side)

Plate Counterbalance Squats

Metcon

Speedo (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 30:

300 Meter Row

20 Plate Hops

10 Thrusters (65/45)

*Complete Full Rounds Before Switching
* 1 athlete works at a time in this fast paced team of 3 workout

* Athletes will complete a full round of 300-20-10 before switching off to the next partner

* We can expect a round to take around 1:30-2:00 to complete

* **2 Minute Round Average:** 10 Rounds Total (3-4 Each)

* **90 Second Round Average:** ~13 Rounds Total (4-5 Each)

* Since there is a good amount of rest built in, the time spent working is meant to be completed at a very fast pace

* The final score is total rounds accumulated as a team in 30 minutes

%d bloggers like this:
search previous next tag category expand menu location phone mail time cart zoom edit close