Cross Training

Murph

30 min ALT EMOM

• Max Cal C2 Bike
• Max Cal Ski Erg
• Power production (12 or 30lb med-ball throw or 70lb KB Swings)

20-minute AMRAP

• 21 cal Row
• 15 box step-ups
• 9 ball over the shoulder (80/50)

For Time

• 2 Rounds
  • 800m run
  • 2400m C2 Bike
• 5 rounds
  • 5 Tire Flips
  • 10 KB Push Press (53’s/35)

For Time

• 1-mile run
• 50 toes to Bar
• 100 push-ups
• 1-mile run

You segment the toe-to-bar and push-ups as you wish.

Sport

Basketball

For Time

• 800m Run/Ruck
• 30 Bent over Rows or Pull-ups
• 50 Push-ups
• 70 Squats
• 600m Run/Ruck
• 20 Bent over Rows or Pull-ups
• 40 Push-ups
• 60 Squats
• 400m Run/Ruck
• 10 Ben Over Rows or Pull-Ups
• 200m Run/Ruck

Carry a ruck, sandbag, or kettlebells if you want.

15min AMRAP

• 500m Row
• Max Set of Push-ups

Reposted from CrossFit® WOD

4 rounds of

• 1 min Pull-ups
• 1 min Goblet Squats (53/35)
• 1 min Sit-ups

5 min Rest

4 rounds of

• 1 min Kettlebell Swings (53/35)
• 1 min Lunges (53/35)
• 1 min toes-to-bar

For Time: 22 min Cap

• Row 2000m
• 30 power cleans (135/85)
• C2 Bike 4000m