Cross Training

12-min AMRAP

• 12 cal row
• 24 1-arm Alt DB Snatches (50/35)
• 24 Weighted Lunges

then immediately into

For Time (cap 8:00min)

• 1,500m Row

10min AMRAP

• 20 Single Under Jump Ropes + 20 per round
• 5 Deadlifts (185/125)
• 3 Cleans
• 1 Shoulder to Overhead

Then immediately into

15 min AMRAP

• 250m Run (3 laps around the basketball court or 5 down and backs)
• 5 toes to bar
• 10 push-ups
• 15 Air squats

For Time (team of 4)

• 400 Air Squats
• 300 Sit-ups
• 200 Pull-ups
• 100 Wall Walks
• 50 balls slams. (80/50)

300 Cals on Each

• C2 Bike
• Ski Erg
• Rower
• Air Runner

1:00 min on 30 sec Off

For Time (25min cap)

• Run 800m or C2 Bike 2400m
• 15 Clean and Jerks (155/105lbs)
• Run 400m or c2 Bike 1200m
• 15 Clean and Jerks
• Run 800m or C2 Bike 2400m

Max Reps

1 minute of dumbbell hang squat cleans
1 minute of burpees
1 minute of toes-to-bars
2 minutes of dumbbell hang squat cleans
2 minutes of burpees
2 minutes of toes-to-bars
1 minute of dumbbell hang squat cleans
1 minute of burpees
1 minute of toes-to-bars

Published by CrossFit®

4 rounds for time (20min Cap)

• 23 Cal Row
• 23 Burpee Dumbbell/Kettlebell Deadlift (50/35)

Published by CrossFit®

12 min Alt EMOM

• 5 Dips
• 5 Strict Pull Ups
• 1 Wall Walk

For Time (15min Cap)

• 3 Burpees over Med-Ball
• 5 Med-Ball to Shoulder
• 8 Med-Ball GHD Sit-up
• 1 + 1 per round of 25m Shuttle Run (half court and back)

For Time (22min Cap)

• 60 Cal Row
• 50 Thrusters (75/55)
• 40 Cal Row
• 30 Thrusters (75/55)
• 20 Cal Row
• 10 Thrusters (75/55)

20min AMRAP

• 12 Cal Assault Bike
• 6 med-ball ground to overhead (80/50)
• 6 pull-ups / toes-to-bar / push-ups