Blog

Matt Z.

This Saturday is Flex on the Beach at Long Beach. It’s going to be beautiful out!! The competition starts at 11:15. Come out and hang out and cheer on the teams competing. There are usually cool vendors there with clothing and food.

WARM UP (GROUP)

2 rds:(nft)

250 meter row + 10 wall balls

200 meter run + 10 burpees

CrossFit WOD:

amrap 5 min:

50 wall balls buy in: 20#/10′ 14#/9′ L1 12#/8# 8′

12 sdhp 75#/55# L1 45#/35#

12 burpees

REST 5 MIN:

amrap 5 min:

35 wall balls buy in:

9 sdhp 85#/65# L1 55#/45#

9 burpees

REST 5 MIN:

amrap 5 min:

20 wall ball buy in:

6 sdhp 95#/75# L1 65#/55#

*** You’ll have three separate scores