Air Runner

8 Rounds Each for Time:

Partner: You go I go

• 200m Run
• 5 Squat Cleans (135/95)

Metcon

Death By Cardio (EMOM 35 Rds 1:00 work : 15 second transition)

male: 12 – 13 – 14 – 15 – 16 cal
female: 10 – 11 – 12 – 13 – 14 cal

• Air Runner
• C2 Bike
• C2 Rower
• Rest
• C2 Ski Erg
• Assault Bike
• Rest

Metcon

Death By Cardio (EMOM 35 Rds 1:00 work : 15 second transition)

male: 11 – 12 – 13 – 14 – 15 cal
female: 9 – 10 – 11 – 12 – 13 cal

• Air Runner
• C2 Bike
• C2 Rower
• Rest
• C2 Ski Erg
• Burpee
• Rest

Metcon

25 min AMRAP

• 200m Run
• 10 Pull-ups
• 10 lunges

Metcon

24 minute E2MOM

• Odd Rounds: Max Run
• Even Rounds: Max Rounds of Cindy
  • 5 pull ups
  • 10 push ups
  • 15 Air Squats

Metcon

E2MOM for 20 min

• :30 Second sprint (C2 Bike or Air Runner)
  
  Odd Rounds (1,3,5,7,9)
• 20 Push ups
• 15 Air Squats
  
  Even Rounds (2,4,6,8,10)
• 10 Pull ups
• 15 Air Squats

Metcon

15min AMRAP

• 1 Deadlift
• 50m Run
• 2 Deadlift
• 100m Run
• 3 Deadlift
• 150m Run
• 5 Deadlift
• 200m Run
• etc

Deadlift. 185/225lb
Can substitute C2 Bike at 3x distance

Adaptation of CrossFit® main site workout for the day.

Metcon

15min AMRAP

• 1 Deadlift
• 50m Run
• 2 Deadlift
• 100m Run
• 3 Deadlift
• 150m Run
• 5 Deadlift
• 200m Run
• etc

Deadlift. 185/225lb
Can substitute C2 Bike at 3x distance

Adaptation of CrossFit® main site workout for the day.

5 min Warm-up

• Stretching

Strength

16 Min E2MOM

5, 5, 5, 3, 2 (3 x 8)

• Back Squats
• 5-8 GHD Sit-ups

Conditioning

For Time (20 minute Cap)

• 50 KB Swings (53/35)
• 800m Run / 2400m C2 Bike
• 50 KB Swings
• 800m Run
• 50 KB Swings

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