CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. +852 6413-9938)
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July 27, 2017

26/7/2017

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​A. Warm Up
400 meter run followed by mobility,

60 seconds each side:
couch stretch
pigeon
lat stretch
dragon

3 rounds of:
10 box jumps
10 KBS
10 Scap pulls
10 calorie row

Scoring: Not Scored
​

OPEX Fatigue Repeatability Test
B. 3 Rounds For Time of Rowing, Kettlebell Swings, and Burpees
3 Rounds for Time:
  1. Row 250 meters
  2. 10 Kettlebell Swings @ 32/24 lbs
  3. 10 Burpees
  4. 10 Kettlebell Swings @ 32/24 lbs
  5. 10 Burpees
  6. 10 Kettlebell Swings @ 32/24 lbs
  7. Row 250 meters

Rest 12 minutes between each round
Coach's Notes:
100% max effort for all rounds. Target is to see if you can maintain time for all 3 rounds.
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