Workout

4 SETS @ INCREASING EFFORT

20/15 Calorie Bike

20 DB Front Rack Lunges (35/25)

20/15 Calorie Row

20 Slam Balls (40/20)


-Rest 2:00 Between Rounds-


30:00 Cap

Capacity Work 

4 rounds  

20/15 cal Bike

20 walking lunges  

20/15 cal Row

20 slam balls  

rest 2:00 minutes between rounds  

30:00 cap

 

Homework

Make up from earlier in the week

or

REST

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource