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Affiliate name: MP CrossFit

Team name: Ape Nation

Online Judges Course: Click HERE

Skill:

Partner up*, then perform:

45 seconds Calories Biked

Rest 30 seconds

45 seconds Low Plank Hold

Rest 30 Seconds

 

3 team rounds for total calories biked

*One partner starts on the bike, other starts in the low plank. If plank comes down before 45 second, biker has to stop until plank is back up. One team round is complete when both have biked and both have held plank.

 

Conditioning:

Perform 2 rounds of the following triplet*:

Max reps Toes-2-Bar

Max reps Ring Dips

Max Broad Jump Distance

 

For scores in each event

…Then…

Row 1500m

For Time

 

*No more than 60 second rest between stations. No more than 2 minutes between rounds. 2 broad jump attempts per round.

 

Flexibility/Mobility:

Side Straddle – 1:00/side

Center Straddle – 1:00

Reclined Spinal Twist – 1:00/side

 

 

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