Cross Training

20-minutes AMRAP

• Buy in: Karen – 150 wall balls (20/14)
• AMRAP
  • 10 25ft Shuttle Runs
  • 5 Pull-ups (Strictish)

5 rounds for time

• 5 deadlifts (315/185)
• 8 bar-facing burpees

Cash-out: 1300m Row

Add 100m of rowing per 10lb weight reduced on DL.

2 rounds for time (partner)

• 800m Run (both partners run)
• 100 cal c2 bike (switch as needed)

Partners run opposite ways on the track. When they meet, they turn and go back.

10 RDs E3MOM

• 10 Pull-ups
• Max Cal Assault Bike

The score is total cals

10 Minutes

• Work on Overhead Squats

10 Min EMOM

• 1 Wall Walk
• 3 Thrusters (75/50)

Add 1 Thruster per round

For Time:

• 500m Row
• 21-15-9
  • Clean and Jerks (95/65)
  • Toes-to-bar
• 500m Row

For Time: 10 Sets of

• 10 Deadlifts (135/95)
• 10 Push-ups
• 100m Sprint
• 2 minute Rest

“Chelsea” 30min EMOM

• 5 pull-ups
• 10 push-ups
• 15 air squats

If it is too easy and a rep or more of each. If it is too hard, turn it into an AMRAP or reduce a rep or more of each.

For Time (team of 3)

• 10,000m C2 Bike
• 6,000m Row

Switch as needed. Two people work while 1 rests.

For Time

• 40/32 cal AB
• 20 push-press (115/85)
• 30/24 cal AB
• 15 push-press
• 20/16 cal AB
• 10 push-press
• 10/8 cal AB
• 5. push-press