Cross Training

For Time: 10 Sets of

  • 10 Deadlifts (135/95)
  • 10 Push-ups
  • 100m Sprint
  • 2 minute Rest

Chelsea” 30min EMOM

  • 5 pull-ups
  • 10 push-ups
  • 15 air squats

If it is too easy and a rep or more of each. If it is too hard, turn it into an AMRAP or reduce a rep or more of each.

Tags:

For Time (team of 3)

  • 10,000m C2 Bike
  • 6,000m Row

Switch as needed. Two people work while 1 rests.

For Time

  • 40/32 cal AB
  • 20 push-press (115/85)
  • 30/24 cal AB
  • 15 push-press
  • 20/16 cal AB
  • 10 push-press
  • 10/8 cal AB
  • 5. push-press

For Time

  • 20, 18, 16, 14, 12, 10, 8, 6, 4, 2
    • cal row
  • 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
    • Box Jumps
    • Pull-ups

10 Rounds For Time

  • 5 weighted push-ups (45/25)
  • 10 Push-ups

Taken from CrossFit® workout of the day

8 Rounds For Time

  • 200m Run
  • 50ft 80/50lb ball carries
  • 50ft kettlebell farmer Carries (53s/35s)

Cashout: 150 air squats

12 min AMRAP

  • 8 dumbbell snatches, arm 1. (50/35)
  • 8 overhead lunge, arm 1
  • 8 dumbbell snatches, arm 2
  • 8 overhead lunge, arm 2
  • 40 single unders

Metcon

30 minutes of Cycling.

For Time:

  • 1500m Row
  • 150 Jump Ropes
  • 1600 meter Run