Cross Training

Metcon

For Time (30 Min Cap)

• 80 cal Row
• 70 wall balls (20/14)
• 60 Box Steps (24/20)
• 50 Push Ups
• 40 Slam Balls (50/30)
• 30 lunges (50/30)
• 20 burpee pull ups
• 10 ball ground to shoulder (150/100)

Metcon

18 Min AMRAP (Partner – You Go, I go)

• 8 Cal Assault Bike
• 5 KB Deadlifts (53’s/35’s)
• 25 meter Farmer Carry

Metcon

AMRAP 15 Min. (CrossFit® Open Workout 22.1)

• 3 Wall Walks
• 12 Alt 1 arm DB Snatches (50/35)
• 15 Box Jump Overs (24″/20″)

Sport

Basketball

Metcon

Cardio Sprints

Complete the number of calories in the alotted time on each machine in each round.

• C2 Bike
• Rower
• Ski Erg

Round 1: 1 min work and 15 sec transition

• Males: 24, 22
• Females: 19, 18

2 minutes of rest

Round 2: 45 sec of work and 15 sec transition

• males: 20, 18
• females: 16, 14

2 minutes of rest

Round 3: 30 sec of work and 15 sec transition

• males: 16, 14
• feamles: 13, 11

Metcon

20 Min AMRAP

• 5 x Right Arm Russian KB Swings (53/35)
• 25m Right Arm Farmer Carry
• 5 x Left Arm Russian KB Swings
• 25m Left Arm Farmer Carry
• 15 Cal Assault Bike

Metcon

3 Rounds with 2 min rest between rounds

1 min max effort. 30-sec recovery between exercises

• Push-ups
• Ski Erg / Rower
• GHD Sit ups
• Assault Bike

Metcon

For Time (20min Cap)

• 50 x Alt Dumbbell Hang Snatch
• 16 x Box Step Overs
• 40 x Alt Dumbbell Hang Snatch
• 16 x Box Step Overs
• 30 x Alt Dumbbell Hang Snatch
• 16 x Box Step Overs
• 20 x Alt Dumbbell Hang Snatch
• 16 x Box Step Overs
• 10 x Alt Dumbbell Hang Snatch
• 16 x Box Step Overs

♀︎ 35 | ♂︎ 50
♀︎♂︎ 20″ Box

Metcon

For Time – Teams of 3

• 60 Squat Cleans (135/95)
• 9 Alt Rounds of 15 Cals Each
  • C2 Bike + 50m Round trip Ball Carry (80/50)
  • C2 Rower
  • C2 Ski Erg
• 60 Clean and Jerks (135/96)

The Squats and Clean and Jerks are split between the team.

Partner on the C2 Bike carries the ball after all teammates have completed their 15 cals. Teammates cannot begin on their next round until the ball is carried back to the starting line.

Sport

Basketball