Friday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

Into…

3 SETS

10 Box Step Ups

5 Strict Press

5 Front Squats

5 Sit-Ups

Into…

200m Row

“9/11” (Time)

FOR TIME

2001m Run*

11 Box Jumps (30/24)|(24/20)

11 Thrusters (155/105)|(115/75)

11 Chest-to-Bar Pull-Ups

11 Power Cleans

11 Handstand Push-Ups

11 Hang Power Clean

11 Toes to Bar

11 Deadlifts

11 Push Jerks

2001m Row

*Original workout format attributed to CF BelAir.

**Athletes may start with either the run or the row and finish the workout with the other.

(Score is Time)
2001 m Run = 5 laps + 200m

Bike Sub = 2.1 Miles

Bootcamp = sub dumbbells (50/35) (35/25) as needed, replace T2B with sit-ups