Thursday, 25 August

ADMIN NOTE:  If you are a regular of Black and Gold and you would like to be added to an email distro, please send an email to:  blackandgoldcrossfit@gmail.com  I rarely send emails, but it gives me another way to communicate in the event the blog is down or other information needs to be sent out.

As for the workout -

Let's meet at the River Courts at 0530, partner up, warm-up and then get after it.

AMRAP 20

Person #1 Run Stairway to Hell (STH)
Person #2 Max reps of knees to elbows & dips in the time that Person #1 runs STH
Switch roles for a total of 20 minutes.

Scoring - 50 points for every completed STH (for partial, you get 25 points if you make it to the top) and 1 point for each KTE or dip completed. 

Post total points and partner name to comments.

5 comments:

jck said...

520 team score. Intense workout. Whole body is smoked from this week.

MikeRothenb said...

Justin W. and I were unable to conquer the task of keeping score correctly. I would guestimate around 600.

.,.. said...

Nice to see the hardcore folks make it down this morning for another fun one! Gotta love the STH! Nice push by everyone.

I was paired with Chris M and we had a score of 527.

Chris M sub'ed abmat sit-ups for KTEs and as a team we did 4.5 STHs.

Adam said...

not sure why my name came up as .,.., but it was my post.

MACKATK said...

625 team score with Caleb C.