Omnis CrossFit – CrossFit
300m Row (Time)
CONTEST TIME!!! Brian Jansen from Torpedo Joes (Fireworks Stand) has a challenge for our members for free fireworks. Fastest times get $20 worth. There will be male and female winners for under 40 and 40 and over age groups.
Strict Pull-Up (ME-ME-ME-ME)
Full range of motion pull-up without kipping. Start with arms fully extended and end with chin over the bar.
For Today, bands will be allowed for these. Do as many strict pull-ups as possible without a band, then use the skinniest band possible that will allow you do do at least 5 more.
If you have no strict pull-ups, start with the skinniest band possible that allows you to do at least 5 reps, then go to the next band up and do as many as possible. That will be 1 set. Log in the notes which bands you used.
In teams of 3 or 4-
10 rounds each person
30 Seconds on Assault Bike
With a continuously running clock, athletes will bike for calories switching every 30 seconds until each person has done 10 rounds.
3 person teams will finish in 15 minutes with 30s work 60s rest
4 person teams will finish in 20 minutes with 30s work 90s rest
Score will be total Calories for the team.