Running

Warm-up

  • Running Warm-up

Conditioning

  • 3.1 Mile Assault Bike
  • Run 1 Mile
  • 2000m Row
  • Run 1 Mile

5 min Warm-up

  • Running Warm-up

Conditioning

20 min E4MOM

  • 1:30min Assault Runner Max Cals or C2 Bike Max Cals
  • 2:30 min Rest

5 min Rest

15 min E5MOM

  • 4 min Max AB Cals (goal 56/45+ cal / round)
  • 1 min Rest

Conditioning

For Time

  • buy-in: 400m run
  • 4 rounds
    • 8 Toes-to-bar
    • 16 KB Swings (53/35)
    • 24 Thrusters (45/35)
    • 150 yard Overhead Carry (45/35)
  • Cash-out: 400m run

Event 10 -2021 CrossFit Games

27 Min Time Cap

  • 30 toes-to-bar
  • 1.5 mile run
  • 30 toes-to-bar
  • 1.5 mile run
  • 30 toes-to-bar

If you’re not a runner, substitute a 4 mile Assault Bike.

Tags:

Conditioning

5 Rounds

  • 5 Min of Work
    • Run 400m +
    • AMRAP
      • 12 KB Push Press
      • 6 KB Squat
      • 6 Burpees
  • Rest 1 minute

Tags:

Skill Work

10 Min EMOM

  • Pull-Ups (pick a number)
  • Rest of the minute easy Assault Bike

Conditioning

5 Rounds for Time

  • 25 Cal on Erg
  • 15 KB/DB Snatches Right Arm (35/25)
  • 15 KB/DB Snatches Left Arm
Tags:

Conditioning

For Time

  • 100 Cal Row
  • 80 Weighted box Step-ups (35/25)
  • 60 KB/DB Shoulder-to-overhead (35s/25s)
  • 40 Cal Ski Erg
  • 20 Deadlifts (225/155)

Death by Assault Bike

  • Start at 2 cal and every minute raise by 2 minutes until you cannot complete the cals.

Run 2.5 miles

Tags:

Skill Work

10 Min EMOM

  • 3 to 5 Barbell Snatches (work-up lbs at your own pace)

Conditioning

40, 30, 20, 10 for time

  • Cals on Erg (Ski, Bike, Row)
  • Wall balls (20/14)
Tags:

Training Objectives

  • Honor those who gave their lives in service to our country

Murph

  • Run a Mile
  • 100 pull-ups
  • 200 push-ups
  • 300 air squats
  • Run a Mile

Conditioning

20 Min AMRAP

  • 5 x pull-ups
  • 10 x pushups
  • 15 Air Squats
  • 100ft bear crawl
  • 100ft lunges