1. Invite a friend to try CrossFit with you. Their first class is always free!
2. Your friend joins GSCFwith a 3- Month Commitment by December 20th!
3. You'll get a free pair of NOBULL TRAINERS. Just in time for Christmas 🙂
30sec Quadruped calf pedals
5 KB Deadlifts + 5 Russian KB swings
Run 800 meters
30 Kettlebell swing, 70# / 53#
TC: 45 min
30 kettlebell swings @16/8 KG
20 jumping pull-ups
30 kettlebell swings @24/16 KG
In Teams of 3
200m Run (1 Partner)
DB/KB Tall Kneeling Goblet Hold @24/16 KG or 50/35lbs
30 Pull Ups
Rd 1. P1 Runs, P2 Hold, P3 Pull-ups
Rd 2 P3 Runs, P1 Hold, P2 Pull-ups
Rd 3 P2 Runs, P3 Hold, P1 Pull-ups
The Runner always goes to the Hold
The Pull Up always goes to run
The Hold always goes to Pull Ups
Switch stations when Run and Pull-ups are done, Hold until both partners are done.
45sec per side
Rest 2 min