Saturday

Becca showing off her "cans" for the Hampton Roads CrossFit Box Food Drive Challenge.

Donate non-perishable items at CrossFit Unrivaled that go to Food Bank of Southeastern Virginia.

"Red White and Blue Crew”

With a Partner, run together and with remaining time AMRAP the barbell movement together, only one working at a time.

In a 10 Minute Window:
Run 1 Mile
Time Remaining: Max Squat Snatches (135/95)

Rest 3:00

In a 7 Minute Window:
Run 800 Meters
Time Remaining: Max Squat Cleans (135/95)

Rest 3:00

In a 4 Minute Window:
Run 400 Meters
Time Remaining: Max Thrusters (135/95)

Scaling for runs:
9-10 min mile: Run 1200m/600m/300m
10-12 min mile: Run 1000m/600m/200m
12+ min mile Run 800m/400m/200m