Bi Sprint

September 21, 2020 | No Comments

MarDock Crossfit – CrossFit

View Public Whiteboard


Warm-up (No Measure)

3 Min Bike or Row

7 Min for Quality

5 Push-up to Down Dog

30 ft DB Death March

10 Ring Row

10 Squats


Metcon (Time)

On the 4 x 8 Rounds

20/15 cal Row

200m Run

Slowest Round is Score
-Each Round Should take about 2 min

Core Work

3 Rounds

100ft DB Farmers Carry

50 Ft OH Carry Right

50 Ft OH Carry Left

Unable to load the Are You a Human PlayThru™. Please contact the site owner to report the problem.