Monday 9/14/15 – 9/20/15
SRCF IS TURNING 3!!! Join in on the celebration of our 3rd Anniversary on Saturday, October, 17 at 7 pm at Swamp Rabbit CrossFit.
FIREBREATHER HAS STARTED!
- Attend at least 5 scheduled classes per week for 4 consecutive weeks at Swamp Rabbit CrossFit. Sept 14- Oct 11.
- You cannot attend more than 3 consecutive classes Monday- Sunday. Week starts fresh on Monday. Example-Working out M-TH with no rest is not allowed and will disqualify you
- You cannot participate in multiple CrossFit classes per day. Specialty classes do not count for or against you.
- Accumulate a 2,500 Meter Row each week. Split work as needed. (Any rowing done in class does not count towards the 2,500M)
- You have 1 and only 1 opportunity to make up a missed class the entire 4 weeks. Rowing an additional 10K will make up for that class.
- Sign in with class time each day on the sheet at the front desk.
WIN the famous, coveted Firebreather T-shirt and $25 account credit towards merchandise!
For time: 100 wall-ball shots, 30/20-lb. ball
EMOM x 12
3-5 handstand push-ups
EMOM x 16
:40 on, :20rest
Minute 1- ghd sit-ups
Minute 2- hip extensions
Minute 3- L-sit hold
Minute 4- plank hold
21-15-9 reps for time of:
Body-weight bench presses
Run as many laps as possible in 30 minutes
*rest :30 to :60 between laps
Clean and jerk 15-12-9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul.
No dumping. Use same load for each set. Rest as needed between sets.
As many rounds & reps as possible in 20 minutes of:
100-ft walking lunges
1 min overhead barbell hold 95/65
50 lateral bar hops