Cross Training

CrossFit’s® Cindy – 20 min AMRAP

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

3rds For Time (Partner)

• 400m Run
• 500m Row
• 3:00 minutes of rest between rounds

A round is complete when each partner completes both events.

CrossFit® Open workout 23.2

23.2A AMRAP in 15 minutes

• 5 burpee pull-ups
• 10 Shuttle Runs ( 1 rep = 25ft out/ 25ft back)

*Add 5 burpee pull-ups after each round

23.2B 5 minutes

• Establish 1-rep-max thruster (from the floor)

300 Cals on Each

• C2 Bike
• Ski Erg
• Rower
• Air Runner

1:00 min on 30 sec Off

McGhee – 30-minute AMRAP

• 5 deadlifts (275/185)
• 13 Push-ups
• 9 box jumps (24/20)

For Time: 30,20,10,10,20,30 reps of

• Air Runner Cals
• Kettlebell Swings

If there are four people, do as a waterfall partner workout

CrossFit® Open 23.1

14 min AMRAP

• 60 Cal Row
• 50 Toes-to-Bar
• 40 Wall Balls (20/14)
• 30 Cleans (135/95)
• 20 Muscle-ups

Alternate Version

1 rd For Time

• 60 Cal Row
• 50 Toes-To-Bar
• 40 Wall Balls (20/14)
• 30 Cleans (135/95)
• 20 Pull-Ups

24 min ALT EMOM

• Odd Minutes:
  • 5 Snatches at 105lbs
  • 5 Over the Bar Burpees
• Even Minutes
  • 10 Cal Assault Bike
    

Sport

Basketball

Metcon

30 minutes of Cycling.