Running

8 Rounds For Time

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

Cashout: 150 air squats

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

Tags:

3rds For Time (Partner)

  • 400m Run
  • 500m Row
  • 3:00 minutes of rest between rounds

A round is complete when each partner completes both events.

CrossFit® Open workout 23.2

23.2A AMRAP in 15 minutes

  • 5 burpee pull-ups
  • 10 Shuttle Runs ( 1 rep = 25ft out/ 25ft back)

*Add 5 burpee pull-ups after each round

23.2B 5 minutes

  • Establish 1-rep-max thruster (from the floor)

For Time: 30,20,10,10,20,30 reps of

  • Air Runner Cals
  • Kettlebell Swings

If there are four people, do as a waterfall partner workout

30min AMRAP

  • 300m Run
  • 100m Farmer Carry (53s/35s KB)

3 rounds for Time

  • 30 Squat Cleans (95/65)
  • 30 Pull-Ups
  • 800m Run

Split up squat cleans and pull-ups as needed
Modify CrossFit® WOD, Badger

30min AMRAP

  • 400m Run
  • 29 Back Squats (135/85)
  • 20 push-ups

A version of Manion hero WOD

5 rounds For Time (25 min cap)

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