TTC#7

Our 7th annual battle for the banner with CrossFit Darwin. 3 workouts, one winning gym that gets to hang the banner for another year. These have always been close competitions, come on down and help us hold onto the banner. We will pair you up to run through the 3 workouts. These workouts are suitable for all levels of fitness and we will have scaling options available.

Sessions will run at 9am and 11am today.

WORKOUTS

#1 ROWING LADDER

12 Min AMRAP
Increasing Rep Ladder: 1-2-3-4-5……..

Pull Up

Hand Stand Push Up

(every 2 Min Row 5 cal then carry on where you left off, this includes on 3,2,1, go)

Scaled option:

Jumping Pull Ups

Push Ups

#2 COMPLEX MAX

1 DeadLift, 1 Hang Power Clean, 1 Shoulder to Overhead – 10 Min Cap

#3 CHAMRAP

50 Squats
45 Sit Ups
40 Lateral Jumps over 10kg plate
35 Burpees
30 DB Push Press 15/10kg
25 Box Jumps 24/20″
20 Double Unders
15 TTB
10 HSPU
5 Muscle Ups
If you complete the 5 Muscle Ups then start a second round with 50 Squats, 45 Sit Ups etc.