Cross Training

30min AMRAP

• 300m Run
• 100m Farmer Carry (53s/35s KB)

3 rounds for Time

• 30 Squat Cleans (95/65)
• 30 Pull-Ups
• 800m Run

Split up squat cleans and pull-ups as needed
Modify CrossFit® WOD, Badger

8 rounds For Time

• 8 x Toes to Bar
• 8 x Bench Press (135 / 95)
• 8 x Assault Bike
• 8 x Ring Dips

30min You go, I go

• 1 Round of DT. (110/85)
  • 12 Deadlifts
  • 9 Hang Cleans
  • 6 Push Press

300 Cals on Each

• C2 Bike
• Ski Erg
• Rower
• Air Runner

1:00 min on 30 sec Off

5-rounds for Time

• 20 cal C2 or 15 cal Assault Bike
• 16 alt 1-arm KB swings (35/25)
• 12 Toes-to-bar

30min AMRAP

• 400m Run
• 29 Back Squats (135/85)
• 20 push-ups

A version of Manion hero WOD

6 Rounds for time (40min cap)

• 7 Ring Dips
• 7 Thrusters (95/65)
• 7 Toes-to-Bar
• 7 Deadlifts (255/165)
• 7 Burpees
• 7 KB Swings (70/53)
• 7 Pull-ups

2 x 25m overhead med ball carries.

Sport

Basketball

10 min AMRAP Air Runner

• :30 Max Meters
• :30 Rest

10 Min AMRAP – You go, I go

• 25m Run
• 3 pull-ups
• 5 push-ups
• 8 Air Squats

Cash-out: 50 Sit-ups