CrossFit

Warm Up

3 Rounds
400 m Run
5 reps of the Bear Complex (45/35)
5 Ring Rows (w/ False Grip if possible)
10 V-Ups

*use a light pace for warm up

 

WOD

Partner Up – in 30 minutes:
Team 800 m Run
Then As Many Reps as Possible
7 Toes to Bar
14 Ball Slams (30/20)
7 Thrusters (95/65)

One person does a round while the other rows max calories
Switch and repeat. Score is total reps done + calories rowed

 

ADV: Go Rx

INT/BEG: 75/55

NOV: 55/35

Intensity

Warm Up

3 Rounds

150 m Run

40 ft. Broad Jump Burpee

10 KB SDLHP (24/16)

 

WOD 1

Partner Up – 5 Rounds Each
Partner A: 75M Farmers Carry (32/24)
Partner B: AMRAP 10 Situps/8 KB Swings (24/16)

 

WOD 2

Partner Up – 3 Rounds Each
Partner A: 400 M Run
Partner B: AMRAP 10 OH Lunges (45/35) & 10 Strict DB Press (30/20)

 

Cashout
3x 10 V-Outs
3x 15 Hammer Curls per arm