HUMP Day!!


CrossFit Denham Springs – CrossFit

One man’s trash is another man’s treasure

No Saturday class because of the Kayaking trip we will be going on.

Metcon (Time)

A. Team of 3 complete 4000m Row

*while 1 person rows, one rests and one holds a plank. Every time plank is broken everyone must switch.

B. Team of 3 does 150 Burpees (total as a team) and runs 200m intervals

2 people must be doing burpees while the 3rd runs a 200m. Always 2 people doing burpees, always 1 person running. Don’t forget to count reps, if you lose count you start at zero.

C. Team of 3 Carry 3 Kettlebells 800m for time.

You can split it up however you want, come up with a strategy that gets you back to the gym the fastest. No putting KB on your shoulder, must be a briefcase carry but you can carry 1 or 2 at a time.

3 guys use 2×70# & 1#53#

All other groups use 2×53# & 1×35#

Scale down if needed

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