Cross Training

Max Reps

1 minute of dumbbell hang squat cleans
1 minute of burpees
1 minute of toes-to-bars
2 minutes of dumbbell hang squat cleans
2 minutes of burpees
2 minutes of toes-to-bars
1 minute of dumbbell hang squat cleans
1 minute of burpees
1 minute of toes-to-bars

Published by CrossFit®

4 rounds for time (20min Cap)

• 23 Cal Row
• 23 Burpee Dumbbell/Kettlebell Deadlift (50/35)

Published by CrossFit®

12 min Alt EMOM

• 5 Dips
• 5 Strict Pull Ups
• 1 Wall Walk

For Time (15min Cap)

• 3 Burpees over Med-Ball
• 5 Med-Ball to Shoulder
• 8 Med-Ball GHD Sit-up
• 1 + 1 per round of 25m Shuttle Run (half court and back)

For Time (22min Cap)

• 60 Cal Row
• 50 Thrusters (75/55)
• 40 Cal Row
• 30 Thrusters (75/55)
• 20 Cal Row
• 10 Thrusters (75/55)

20min AMRAP

• 12 Cal Assault Bike
• 6 med-ball ground to overhead (80/50)
• 6 pull-ups / toes-to-bar / push-ups

4 rounds for time (25min cap)

• 500m Row
• 5 clean and jerks (165/125)
• rest 2:00minutes

5 rounds for time

• 5 pull-ups
• 8 KB Presses (53/35)
• 13 Box Step Overs
• 21 Wall Balls (20/14)

5 rounds for time

• 10 cleans (135/95)
• 200m
• 20 push-ups

50m = 1 down and Back on Basketball Court

10 rds For Time (30min Cap)

• 500m C2 Bike
• 50m Shoulder Ball Carry (80/50)
• 15 Air Squats
• 250m Ski Erg
• 50m Bear Hug Ball Carry
• 15 Air Squats

50m = 1 down and Back on Basketball Court

5 rds for time

• 20 Cal Row
• 3 Power Cleans and Jerks (165/115)
• 50 Jump Ropes (Dubs if you got’em)

Optional 10min AMRAP Core

• 50 Sit-ups
• 40 Twists
• 30 Flodder Kicks
• 20 Wipers
• 10 Supermans