RETEST OPEN WORKOUT 20.1

Tuesday, February 25th, 2020

Happy Birthday Charmaine, Pasco, JonG!

Work Out of the Day

METCON

1.
Open Workout 20.1
10Rds for Time:
8 Ground to Overhead 95/65
10 Bar Facing Burpee
*See Demo Video

Cap: 15Min
Comp to: 10/11/19

SKILL/SWOD

2.
Pushup Conditioning
10Min EMOM (every 30sec for 20rds)

If you vest vest Murph, preform this with a vest:
6 vested pushups every 30sec for 20rds

Other options if you perform Murph without a vest:
8-10 pushups every 30sec for 20rds
5-7 pushups every 30sec for 20rds
2-4 pushups every 30sec for 20rds

Gymnastic Skill
Strict HSPU
On the 1:30 x 5 Sets:
1 Set of Strict HSPU (5″ Riser)
*Pick # to complete ev. Rd.

Handstand Walk Biathlon
For Time (10 Minute Cap):
6 HS Walk O-Course Lengths
*Every Missed Attempt: 6 RMU

Conditioning
“The Undertaker”
For Time: Buy-In:
2,000 Meter Erg Bike
Directly Into…
30/5 Deadlifts (275/185/155)
40 Dbl KB PP 53/35, 15 situp
50M HS Walk/ 25x DU
Grey is Masters Scale

Aerobic Capacity
3,000M Tempo Row
0-300: 2k Pace + :20
301-600: 2k Pace + :10
601-900: 2k Pace
901-1200: 2k Pace + :10
1201-1500: 2k Pace + :20
1501-1800: 2k Pace + :10
1801-2100: 2k Pace
2101-2400: 2k Pace + :10
2401-2700: 2k Pace + :20
2701-3000: Recovery

CROSSFIT KIDS IS IN SESSION 4PM, 5PM & 6PM TODAY

PLEASE be aware of their need for the west rig and ask a coach before setting up in that area.
Many thanks from the CrossFit Kids Classes!

NEWS & UPDATES

BEST KEPT SECRET AT REBELS….REBEL RUNNERS!

Rebel Runners – Every Sunday at 8am, for years now, starting with a rag-tag sleepy crew, a group of Rebels started meeting at downtown Safety Harbor Spa to run, jog, walk….and socialize. Call it active rest day. The kind of running…about 60-70% of max heart rate that borders on being “guilt-productively” slow, but also accomplishes the rover-style sub-maximal type of training we’d love to see you all do on a Rest Day! If you’re interested, find us on Facebook or ask Coach Moana as she leads the group.

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