CrossFit – Sat, Aug 17

Performance
Lazar Ðukić Memorial Workout

3 Rounds of:
30/24 calorie Row
10 Bar Muscle-Ups

Rest 3 minutes

Then, 3 Rounds of:
30/24 calorie Row
15 Strict Handstand Push-Ups

Rest 3 minutes

Finally, 3 rounds of:
10 Bar Muscle-Ups
15 Strict Handstand Push-Ups

This workout is in honor of Lazar Ðukić, an elite athlete and beloved friend, who tragically passed away on August 8th, 2024, while competing in the CrossFit Games.

Coach’s Notes: 45:00 Time Cap. This can be done with a partner or solo.

Fitness
Metcon (Time)

With a partner:

3 Rounds of:
30/24 calorie Row
20 Burpee Pull-ups

Rest 3 minutes

Then, 3 Rounds of:
30/24 calorie Row
30 Double DB Push Press (50/35)

Rest 3 minutes

Finally, 3 rounds of:
20 Burpee Pull-ups

30 Double DB Push Press

Coach’s Notes: One person works at a time and the work is split. If you do this individually the row stays the same but cut the other 2 movements in half.