Cross Training

For Time

• 20, 18, 16, 14, 12, 10, 8, 6, 4, 2
  • cal row
• 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
  • Box Jumps
  • Pull-ups

10 Rounds For Time

• 5 weighted push-ups (45/25)
• 10 Push-ups

Taken from CrossFit® workout of the day

8 Rounds For Time

• 200m Run
• 50ft 80/50lb ball carries
• 50ft kettlebell farmer Carries (53s/35s)

Cashout: 150 air squats

12 min AMRAP

• 8 dumbbell snatches, arm 1. (50/35)
• 8 overhead lunge, arm 1
• 8 dumbbell snatches, arm 2
• 8 overhead lunge, arm 2
• 40 single unders

Metcon

30 minutes of Cycling.

For Time:

• 1500m Row
• 150 Jump Ropes
• 1600 meter Run

10 Rounds

• :30 sprint
• :10 recovery
• :30 max box jump overs (24″/20″)
• :10 recovery
• :30 rest
• :10 recovery

Set the clock to 30 intervals of 30 seconds of work and 10 seconds of rest

5 rounds For Time (35min cap)

• 1,600m C2 Bike – 45/36 cal Assault Bike
• 30 1-arm dumbbell/kettlebell hang clean and jerk (50/35)
• 30 Push-ups

Sport

Basketball

25 min AMRAP

• 500m Row
• 50m Med-Ball Shoulder Carry (80/50)
• 25 Sit-ups