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By: Mark Masavage
3 rd Warm-Up Strength 20 Min AMRAP (Partner – waterfall) Team of 2 Team of 3 (switch station when bike is complete)
4 rd Warm-Up 5 rounds – Every 2 minutes, complete Partner — One partner works while one rests
3 rd Warm-Up 6 Rounds for Time (Partner) Each partner has to complete both movements before a round is complete.
5 rd Warm-Up 20 min AMRAP inspired by CrossFit’s Linchpin
Cycling
3 rd Warm-Up 4-rds of 3:00min work : 90-seconds rest inspired by CrossFit’s WOD
4 rd Warm-Up 20 min AMRAP
3 rd Warm-Up For Time
9/11 Patriot Day as a group or in teams We will pick how to partition the work.
Rest Day
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