• Crossfit

    CrossFit RTB – CrossFit View Public Whiteboard Warm-up Coaches Choice (No Measure) Metcon Ghost (3 Rounds for reps) 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories

  • Sunday Funday

    CrossFit RTB – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) Conga line *teams of 3 60 OH standing lunges 45/35 50 cal Row 40 KB swings 55/35 30 goblet squats 55/35 20 Hang cleans 135/95 10 Strict Pull ups Burpees until everyone is done. 1 person at a time. Score is total Burpees

  • Crossfit

    CrossFit RTB – CrossFit View Public Whiteboard Warm-up Coaches Choice (No Measure) Metcon Metcon (Time) For Time: 150 Wall Balls (20/14) *EMOM – 5 Pull-ups Rx+ Strict Pull-ups Cool-down Couch Stretch 2 min/side Hip Extension 3 x 20