Running

4 Rounds for Time

• 5 x run perimeter of the basketball court (roughly 400m)
• 5 x Ground to Overhead with Med-Ball (80/50)
• 1 x Down and Back Framer Carry (53’s/35’s) (roughly 50m)

12 min warm-up

• Stretching
• Sprint Warm-ups

20 Rounds (Partner WOD: U go I go) for time

• 50m bearhug ball carry (80/50)
• 100m Sprint
• 3 ball squat cleans (ball to shoulder)

Recovery pace C2 bike, while your partner is working.

10 min AMRAP Cool Down

• 1 minute of walking
• 5 air squats
• 5 toe touches.

Explosive Repeats

12 min Warm-up

• Warm-up Clean and Jerk
• 400m Run
• Assault Bike recovery.

E3MOM for 24 minutes

• 200m Sprint
• 3 explosive ball squat jumps (50/30)
• 1 clean and jerk (around 75%)
• C2 or Assault Bike recovery ride for the remaining time

Get at least 1-minute of recovery. Reduce run meters if needed.

Buy-In (u go I go)

• Each partner 300m run in 2.5 minutes

E2.5MOM – U Go I Go (partner) Until combined 200 Snatch Reps

• 100m Run
• 12/10 Cal Assault Bike
• Max Snatches (75/55)

Buy Out

• 120 combined cals on Assault Bike

20 Minute Alt EMOM

• Min 1 – 12 x Front Squat
• Min 2 – 12 x Push Press
• Min 3 – 12 x Thruster
• Min 4 – 200m Run
• Rest

Use a 75/55 barbell or 2 x 35/25 Kettlebells.

14 min AMRAP

• 400m Run
• max strict pull-ups
• max dips

Complete as many rounds as possible. This workout is based on CrossFit®’s workout of the day.

10 Rounds of 1 min work and 1 min rest

• 4 Deadlifts (275/185)
• 50m Shuttle Run
• Max Cal Assault Bike

Score: Accumulated Cals

E3MOM for 30 Minutes

• Buy In: 4 minutes for a 400m run then,
• Until your reach 100 Thrusters
  • 2 min of Work
    • 100m run
    • Max Thrusters (95/60)
  • 2 min of Rest

8 Rounds Each for Time:

Partner: You go I go

• 200m Run
• 5 Squat Cleans (135/95)

0:00 – 3:00 Minutes

• Run 200m
• Max Jerks
• Rest 1 minute

4:00 – 8:00 Minutes

• Run 300m
• Max Jerks
• Rest 2 minutes

10:00 – 15:00 Minutes

• Run 400m
• Max Jerks

Pick a challenging weight for the jerk