CROSSFIT

Partner Row

4km to be complete in 1000m splits

WOD

For Time:

60 T2B

60 Thrusters (43/29)

1000m Run

BFIT

Partner Row

4km to be complete in 1000m splits

WOD

For Time:

60 V-Ups

60 DB Thrusters

1000m Run

CROSSFIT

Strength

4 Rounds:

10 Dips

6 Pull Ups

10 DB Push Ups

6 DB Rows

WOD

21-15-9

Pull Ups

Burpees

Then 100 Double Unders

21-15-9

Dips

Power Cleans (50/30)

BFIT

Strength

4 Rounds:

10 Dips

6 Pull Ups

10 DB Push Ups

6 DB Rows

WOD

21-15-9

Ring Rows

Burpees

Then 100 Double Unders

21-15-9

Box Dips

DB Power Cleans

CROSSFIT

Sprints

4 Rounds:

200m Sprint

200m Light Jog

WOD

E4MOM 20:

12 Deadlifts (80/50)

12 Wall Balls

12 Box Jumps

BFIT

Sprints

4 Rounds:

200m Sprint

200m Light Jog

WOD

E4MOM 20:

12 Double KB Deadlift

12 Wall Balls

12 Box Jumps

CROSSFIT

Strength

EMOM 9

2 Deadlifts

2 Hang Shrugs

1 Hang Power Clean

1 Power Clean

WOD

AMRAP 24

4 BMU

8 Power Cleans (50/35)

16 DB Snatch

40 Double Unders

BFIT

Strength

EMOM 9:

5 DB Deadlifts

5 DB Hang Cleans

5 Burpees

WOD

AMRAP 24:

8 Devils PRess

12 DB Clean

24 Lunges

40 Double Unders

CROSSFIT

Strength

5-5-3-3-1-1

Escalating at 70-90%

WOD

5 Rounds:

15 HSPU

15 OHS

15 Kettlebell Swings

BFIT

Strength

4 Rounds:

10 DB Step Ups

10 Goblet Squats

10 Leg Raises

WOD

5 Rounds:

15 DB Push Press

15 DB Squats

15 KBS