9-2-19 It’s A Trap!

Announcements

Barbells, Bros & Brews – Sept 20!
Reserve in Wodify “CrossFit X”

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

200M Run

20 Arm Circles Forward

20 Arm Circles Reverse

10 Air Squats

10 Spiderman

10 Samson

10 Pushups

5 Burpees

Metcon

Metcon (No Measure)

Its a Trap Rehearsal

1 Round 2 Minutes

200M Run (Timed)

Max Burpees

Goal is to pace as if doing the Metcon. A good goal is 1:00 200M Run and 12 Burpees.

It’s a Trap (Time)

For Time

100 Burpees

200 meter Run to start, then again every 2 minutes

The workout begins with a 200 meter run. Then perform burpees until the 2:00 mark and run another 200 meters. So, athletes will run on minutes: 0, 2, 4, 6, etc. and perform burpees in the remaining time until the next 2 minute mark is reached…until 100 burpees are completed.
Scaling Options:

1. 150M Run

2. 200M Run 80 Burpees

3. 150M Run 80 Burpees