CROSSFIT

Partner Run

5x250m Sprints

WOD

4 Rounds:

15 C2B

15 Double DB Clean

200m Sandbag Run

BFIT

Partner Run

5x250m Sprints

WOD

4 Rounds:

15 Ring Rows

15 Double DB Clean

200m Sandbag Run

CROSSFIT

Core

4 Rounds:

10 Leg Lower Downs

10 Plate In and Outs

20 90/90 Crunches

WOD

AMRAP 18:

12 Pistols

12 Snatches (35/25)

12 Dips

BFIT

Core

4 Rounds:

10 Leg Lower Downs

10 Plate In and Outs

20 90/90 Crunches

WOD

AMRAP 18:

12 Pistols

12 DB Snatches

12 Dips

CROSSFIT

Strength

EMOM 8:

4-8 Chest to Rings + Turnover

OR

Banded Seat RMU

OR

C2B/Banded C2B/Pull Ups/Ring Rows

WOD

5 Rounds:

4 Ring Muscle Ups

8 Push Press (43/29)

12 Back Rack Reverse Lunges

BFIT

Strength

EMOM 8:

4-8 Chest to Rings + Turnover

OR

Banded Seat RMU

OR

C2B/Banded C2B/Pull Ups/Ring Rows

WOD

5 Rounds:

10 Devil’s Press

13 DB Push Press

16 DB Reverse Lunges

CROSSFIT

Strength

EMOM 10:

ODD: 10 Snatch Grip Deadlift

EVEN: 5 Barbell Rollouts

WOD

10-9-8-7-6-5-4-3-2-1

Clean and Jerks (43/29)

T2B

Burpees

BFIT

Strength

EMOM 10:

ODD: 10 Cal Row

EVEN: 10 Wall Balls

WOD

10-9-8-7-6-5-4-3-2-1

DB Clean and Jerks

V-Ups

Burpees

CROSSFIT

WOD

10 Rounds:

10 DB Push Ups

10 DB Planch Rows

10 Sit Ups

1 Deadlift (140/100)

BFIT

WOD

10 Rounds:

10 DB Push Ups

10 DB Planch Rows

10 Sit Ups

10 DB Deadlifts