300 Rack Up

Cara

CFS Second Annual Burpee Dry Tri!!
Beat the winter blues and join us for our Second Annual CrossFit Southie style Burpee Dry Tri Event!
Date: Saturday 2/19
Divisions: RX & Scaled
Cost: $25.00 for Non-Members.
Free for members!
Registration link can be found HERE

There will be a heat every 20 Minutes starting at 7:00am. There will be 9 participants per heat. 18 participants will be working at once as heats overlap. Your heat will be welcomed into the warm-up section of the gym 20 minutes before your heat. Please do not plan to warm-up prior to that window. Once you register you’ll be able to choose a time slot. This event is for the purpose of FUN and to get you moving. If you are entering to win a trip to Florida, you will be sorely disappointed. However, we do plan to have to have some prizes for top finishers!

Warm-up
2 Rounds
With Change Plates
10 x I’s,Y’s,T’s
10 Cuban Presses
10 Scap Circles – In Plank
10 Hip 90|90s

Hollow Rock Challenge
Week 5
50 Hollow Rocks

Strength
E2MOM12
Front Squat
3 Reps
-Start at 80% and climb in weight throughout the 6 sets

WOD
300 Reps for Time, Following the Pattern:
20 seconds of Pull-Ups
10 seconds of Rest

20 seconds of Push-Ups
10 seconds of Rest

20 seconds of Sit-Ups
10 seconds of Rest

20 seconds of Air Squats
10 seconds of Rest

After the round of squats, begin again with the pull-ups.

Keep a running total of reps and continue working until 300 reps are completed

RX+- Handstand Push-ups
Level 2 – 250 Reps
Level 1 – 200 Reps, Ring Rows
ADV- 400 Reps, Chest to Bar Pull-ups, Handstand Push-ups

Extra Work
15|12 Cal Ski
5 Sandbag Cleans 150|100
15|12 Cal Row
5 Sandbag Cleans
15|12 Cal Bike Erg
5 Sandbag Cleans

Rest 1:1

15|12 Cal Ski
100’ Sandbag Carry 150|100
15|12 Cal Row
100’ Sandbag Carry
15|12 Cal Bike Erg
100’ Sandbag Carry

Rest 1:1

ADV – 2 Rounds

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