7.17.17

CrossFit Point Break – Cardio Fit Camp

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Warm-up

A: Coaches Choice (No Measure)

Metcon

B: Coaches Challenge Day (Time)

Coaches Challenge Day

Pick 3 of the following

A) 10 min plank

B) 10 min squat hold

C) 5 min wall sit

D) 10 min mile

E) 2 min battle rope (200 reps together)

F) lunge 400m under 14 minutes

G) 100m Body Weight farmers carry (1/2 of body weight in each hand)

H) 2 min Handstand Hold

I) 40 Pull ups under a minute

J) 25 burpees in a minute

K) 150 Double Unders in 2 min

L) Sub 8:00 2k row

M) 40 Push ups in 1 min

N) 40 KS in 1 min 70/44

O) 60 wallballs in 2 min 20/14

P) 100/80 cal bike in 10 min

Q) 20 renegade Rows in 1 min 55/35

R) 100 sit ups in 4 min

S) climb 70 ft on rope in 1 min

T) Down and back x2 plate push in 75s

U) 2 RDS unbroken 44/26 1:00 each Farmers Hold,Rack hold, Overhead Hold

V) 40s L-sit on rings