Cross Training

Metcon

30 minutes of Cycling.

21-15-9-9-15-21 For Time

• Box Jumps
• Med Ball over Shoulder (80/50)

For Time

• 21-15-9 cal
  • air runner
• 15-9-3
  • Squat Clean (135/95)
• Rest 5 minutes
• 21-15-9
  • air runner
• 15-9-3
  • Push Press (135/95)

8 rounds for time (30min cap)

• 200m Run / 600 m Bike
• 2 Squat Cleans (145/105)
• 8 pull-ups
• 10 push-ups

300 Cals on Each

• C2 Bike
• Ski Erg
• Rower
• Air Runner

1:00 min on 30 sec Off

For Time (20min cap)

• 5 rounds of
  • 5 deadlifts (315/185)
  • 15 Wall balls (20/14)
• then break up as needed
  • 100 push-ups
  • 100 sit-ups

5 rounds For Time (25 min cap)

• 400m Run or 1200m C2 Bike
• 15 Thrusters at 65/50)
• 10 Pull-ups

Sport

Basketball

20min AMRAP

• 8 Toes-to-Bar
• 10 DB Hang Clean and Jerks (50/35) – 5 each arm
• 14 / 12 cal Row

A repeat of CrossFit’s® 18.1 open workout

Metcon

30 minutes of Cycling.