CrossFit Lincoln Blog

Conditioning.
In teams of 2
4 trounds:
AMRAP 3:
Athlete #1 – Row 500/400m
Athlete #2 – Lateral Burpees over-rower w/remaining time
Rest 1 minute
AMRAP 3 Minutes
Athlete #1 – 20 Burpees
Athlete #2 – Rope Climbs with remaining time – Rope K2E w/foot clamp
Rest 1 minute
*Athletes rotate exercises each round. On round 2, athlete #2 performs row on first AMRAP, and burpees on 2nd AMRAP.

Weakness Work.
Choose ONE based on what you need to work on most:
Option #1 (Strength)
Touch and Go Deadlift
1×6 – 60%
1×5 – 70%
1×4 – 80%
1×1 – 90%
*Rest as needed

Option #2 (Gymnastics)
3 sets of Max Ring dips or Pushups
Rest 3 minutes

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Competitor

Strength.
Touch and Go Deadlift
1×6 – 60%
1×5 – 70%
1×4 – 80%
1×1 – 90%
*Rest as needed

Conditioning.
In teams of 2
4 trounds:
AMRAP 3:
Athlete #1 – Row 500/400m
Athlete #2 – Lateral Burpees over-rower w/remaining time
Rest 1 minute
AMRAP 3:
Athlete #1 – 20 Burpees
Athlete #2 – Rope Climbs with remaining time
Rest 1 minute
*Athletes rotate exercises each round. On round 2, athlete #2 performs row on first AMRAP, and burpees on 2nd AMRAP.

Extra Credit.
Forward Facing Sled Drag
1 mile for time – 75% Bodyweight

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