CrossFit Fornix – CrossFit
Warm-up (No Measure)
A. 3 rounds Rowling to 100m
Must not pull past 80m – instant 10 burpee penalty.
Every meter under or over 100m = 1 burpee.
Land on 100m – someone of your choice has 10 burpees.
B. 3 rounds
8 PVC Passthroughs (forwards + backwards = 1 rep) – narrow hands each round
6 PVC around the worlds each direction – narrow hands each round
4 PVC Overhead cossack squats (L (1) – R (2)…)
C. 5 reps of each on coaches call
Tap-tap high pull
Tap-tap muscle snatch
A: Metcon (Time)
30 squat snatch
Must be completed in 4 sets or less or start again. Failed reps will also mean start again .