Month: September 2016

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CrossFit 204 Info

CrossFit 204-Group_run_FtMonster Mash!


Overhead squats (96/65lb.)


Run 400m

Time cap: 16 minutes


Rest 5 minutes


Every minute on the minute for 5 rounds:

Minute 1: Max wallball shots (20/14lb-10/9 feet.)

Minute 2: Max push-ups

Minute 3: Max sit-ups (not anchored)

CrossFit 204-Legends-MM-PURun 1 mile

Rest 4 minutes

Run 1 mile

The goal is to keep the times as similar as possible, with the 4 minute rest. Effort should be 85-90% for each run.


Gymnasty or Gymnasty +


Part 1

3 rounds for quality:

Max pegboard ascents/descents without touching the floor

Max shoulder taps, belly or back to the wall

Max strict seated, toes-to-bar

Time cap: 15 minutes


Part 2

Pull-up benchmark

1-10 unbroken chest-to-bar pull-up ladder

Rest as needed between sets

Time cap: 10 minutes