CrossFit Georgetown – CrossFit

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Foam Roll: Shoulders, Quads, Pecs, Back



As a Team:

Row 200m

every meter over or under 200 = that many burpees

Metcon (No Measure)

3 Rounds

Switching movements when there are 5 seconds before the next round:
1:00 Med Ball Partner Ab Toss (20/14)

1:00 Farmers Carry – Partner in a wall sit (70/53)

1:00 Walking OH (DB or KB) Carry – partner is hanging from PU bar (53/35)

1:00 DB Floor Press – Partner is holding DB upright position (50/35)