CrossFit Indian Trail – CrossFit
Sebastian and Flounder (2 Rounds for reps)
Partner Workout
2 Rounds through the following:
AMRAP 3 Minutes
25/20 Calorie Echo Bike
Max Rope Climbs (split)
-rest 1 Minute-
AMRAP 3 Minutes
25/20 Calorie Echo Bike
Max Synchro Burpee Bar Muscle Ups
-rest 1 Minute-
AMRAP 3 Minutes
25/20 Calorie Echo Bike
Max Rope Climbs (split)
-rest 1 Minute-
AMRAP 3 Minutes
25/20 Calorie Echo Bike
Max Synchro Burpee Bar Muscle Ups
-rest 1 Minute-
-no additional rest b/t rounds-
Rx+ as written
Rx foot clamp + pull up (white rope on rig)
burpee pull ups
*Each partner has their own bike for the workout (i.e. both biking the 25/20 Calorie Echo Bike at the same time)
500m Row, 500m Ski or 400m Run for Rx’d if needed.
The bike cals are a buy in for each AMRAP so the score is total reps of each movement after the bike cals (rope or muscle ups)