Physical Training

4 rounds warm-up 25-minute AMRAP Overhead banded KB carry-down in 1 hand and back in the Opposite.

4 rounds warm-up For Time

3 rounds warm-up For Time For time:50 Box Jumps, 24″/20″. (substitute step-ups)18/12 Calories, Air Bike 2 Intervals, each for time:75 Air Squats15/10 Calories, Air Bike 3 Intervals, each for time:15 Pull-ups12/8 Calories, Air Bike 1:1 to 1:2 Work-to-Rest Ratio Workout provided by CrossFit Linchpin

4 rounds warm-up 10 min Team (U go I go) 5 minute rest 10 Rounds. ( 10 min cap) A CrossFit® workout

5 rounds warm-up Strength and Core Between Sets: 30s – 1min: Heavy Med-Ball Bear Hug Hold. (80/50) Increase the weight of each warm-up set. AMRAP – U go, I go (for the remaining time)

5 rounds warm-up Chipper for Time

5 round warm-up 5 rounds 2:00 minute rest between rounds.

3 round warm-up Core Crossover 1 down and Back Over head carry — Left Arm Down/ Right Arm Back and 500m row between rounds

5 round warm-up 5 Rounds for Time 1 minute rest between rounds.

Part 1: 15 Min Press Part 2 – 3 Round Warm-up Part 2 – 10 Minute AMRAP Workout provided by CrossFit®