Calling all Industry Athletics Ladies! Sunday March 8th, 11am at Crossfit Harbor East, we are celebrating International Women’s Day with a Crossfit Total Competition. Check the blog for details and to sign up!
Skill
10 minutes to work on Handstand Push ups or Handstand Walking
Metcon
4:00 on 1:00 off – 4 Rounds
20 Cal Bike
20 DB Floor Press
2 Rope Climbs
Max Cal Row
Fitness: 18 Cal Bike (1 Rope Climb)
Performance: 20 Cal Bike (2 Rope Climbs)
Open: 22 Cal Bike (2 Rope Climbs)
Athletes: Use the 10 minutes skill piece to get upside down. For the second piece try to get to the rower with 1:00 or more left in the workout. Choose a load on the DBs that you can do 20 reps with unbroken on the floor press.