1.
3 rounds of:
3 thrusters 75/55, 3 pull-ups
6 thrusters 75/55, 6 pull-ups
9 thrusters 75/55, 9 pull-ups
3-3-6-6-9-9 = 1 round
*Rest 1 minute between rounds
*Scale up to:
As many rounds as possible in 10 minutes of:
3-6-9-12…continue adding 3 reps
thrusters 95/65
chest-to-bar pull-ups
2.
4 rounds not for time of:
:15 L-sit
:30 hip extension hold
Thank you for your interest in Swamp Rabbit CrossFit. As of Oct 31st, 2023 we are no longer operating out of 25 Delano Drive. Our coaching staff has relocated to a temporary location and are currently offering group functional fitness classes as well as personal one on one sessions. If you would like more information please contact Kara or Shannon or fill out the form. You can also follow them on instagram (@sr_coaches) to see what they are up to!
