CrossFit Horizons: 12/02/15

1. Each for Time -

From 0 - 7:00

Run/Row 1600m - or Ride 2km

From 7:00 - 12:00

Run/Row 800m - or Ride 1km

From 12:00 - 15:00

Run/Row 400m - or Ride 600m

From 15:00 - 18:00

Run/Row 400m - or Ride 600m

From 18:00 - 21:00

Run/Row 400m or Ride 600m

From 21:00 - 22:00

Run/Row 200m (shuttles) or Ride 300m

From 22:00 - 24:00

Run/Row 200m or Ride 300m

1. In Teams of 2, Take 5 Minutes for both partners to find a -

1RM Hang Squat Clean Thruster

Rest 1 Minute -

In 6 Minutes perform an ascending ladder 1-12 of -

DB Thruster 20/15kg

Chest to Bar Pull up

....in time remaining -

Max Bar Muscle Ups/Jumping Pull Ups

Partners will alternate up the ladder

Partner 1 will do 1 Thruster and 1 Pull Up

Partner 2 will do 2 Thrusters and 2 Pull Ups

Partner 1 will do 3 Thrusters and 3 pull Ups......

etc etc etc.........all the way to 12.

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2. As Many Rounds as Possible in 10 Minutes of -

16 x Walk Lunge

8 x Toes to Bar/Sit Ups

Run 100m

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