R2R Fitness (Metropolis), R2R Fitness (Paducah) – CrossFit
Metcon (5 Rounds for reps)
Teams of 3-4
5 Minutes at Each Station:
Prowler Push (90#)
Barbell OH Walking Lunge (95/65)
How to Score:
Prowler Push: Every 10ft counts as 1 rep. There will be cones set up for 50 ft.
Assault Bike: Every Cal is 1 rep.
Tire Flips: Every flip is 1 rep.
Barbell OH Walking Lunge: Every step counts as 1 rep. There will be cones set up for 50 ft.
Plate Push: Every 6ft mat will count as 1 rep.
CFP: Set up cones in middle of side parking lot. One side will be prowler, other side will be Yoke carry.
SCCF: Try to do the same as above.
Plate Push: At CFP take a 45# plate and put it on a green or yellow mat/pad. It will help it have less friction. At SCCF, use a steel plate on the rubber floor mat.
How to do Plate pushes: https://www.youtube.com/watch?v=xFtmUP6A1p4
2017 10 19