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

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