Cross Training

4 Rounds for Time

• 15 pull-ups
• 200m Run
• 15 Box Jumps. (20″ box)
• 200m Run

23-minute AMRAP

• 3 deadlifts (315 / 185)
• 1 full-court shuttle run
• : 30-second Max Cal AB

The score is Max Cals on AB

6 rounds For Time (30min Cap)

• 10 Press (you pick load)
• 10 Pull-ups
• 400 meter Run

For Time

• Half Murph

25min AMRAP

• 500m Row
• Light Grace (30 clean and Jerks) 95/65

• 500m Row
• Light Isabel (30 Snatches) 95/65

• Max Row for the remainder of the time

Score: Rowing Distance
Tip: Get back to Rower before the counter resets.

Sport

Basketball

12min AMRAP

• 200m Run
• 10 toes-to-bar
• 12 lunges w Ball (30lb/20lb)

3:00 min Rest

10 min Amrap

• 200m Run
• 10 Wall Balls (30lb/20lb)

5rds For Time

• 500m Row
• 15 bench presses (135/95)

3rds For Time

• 15 clean and jerks (125/85)
• 30 Cal Run
• rest 2:00 minutes

For Time

• 200 push-ups
• 300 Air Squats
• 3000m Row

Break up any way you want.