Cross Training

For Time (20min cap)

• 5 rounds of
  • 5 deadlifts (315/185)
  • 15 Wall balls (20/14)
• then break up as needed
  • 100 push-ups
  • 100 sit-ups

5 rounds For Time (25 min cap)

• 400m Run or 1200m C2 Bike
• 15 Thrusters at 65/50)
• 10 Pull-ups

Sport

Basketball

20min AMRAP

• 8 Toes-to-Bar
• 10 DB Hang Clean and Jerks (50/35) – 5 each arm
• 14 / 12 cal Row

A repeat of CrossFit’s® 18.1 open workout

Metcon

30 minutes of Cycling.

12-min AMRAP

• 12 cal row
• 24 1-arm Alt DB Snatches (50/35)
• 24 Weighted Lunges

then immediately into

For Time (cap 8:00min)

• 1,500m Row

10min AMRAP

• 20 Single Under Jump Ropes + 20 per round
• 5 Deadlifts (185/125)
• 3 Cleans
• 1 Shoulder to Overhead

Then immediately into

15 min AMRAP

• 250m Run (3 laps around the basketball court or 5 down and backs)
• 5 toes to bar
• 10 push-ups
• 15 Air squats

For Time (team of 4)

• 400 Air Squats
• 300 Sit-ups
• 200 Pull-ups
• 100 Wall Walks
• 50 balls slams. (80/50)

300 Cals on Each

• C2 Bike
• Ski Erg
• Rower
• Air Runner

1:00 min on 30 sec Off

For Time (25min cap)

• Run 800m or C2 Bike 2400m
• 15 Clean and Jerks (155/105lbs)
• Run 400m or c2 Bike 1200m
• 15 Clean and Jerks
• Run 800m or C2 Bike 2400m