Workout

I. ON A 12:00 RUNNING CLOCK...

Run 1 Mile then in Remaining Time Max Meters on Rower or Max Distance on Bike


-Rest 6 minutes


II, AMRAP x 12 MINUTES

4 Strict Pull-ups

8 Hand Release Push-ups

12 Sit-ups

Capacity Work

AMRAP x 12 MINUTES  

4 Tough Ring Rows

8 Push ups to Object

12 Sit ups  

Homework

 SNACK WORK

Bench Press

6 x  4 - 5

20x1

75% - 80% of 1RM

Rest 3:00


3 Sets

10 Barbell Pendlay Rows


-Rest 1:00 b/t Sets-

 

 CONDITIONING

1. Warm-up

EMOM x 10:00

:30 @ EZ

:20 @ MOD

:10 @ HARD


2. 14 SETS

2:00 @ 10 MIN Bike test PR Pace*

2:00 Rest


3. Cool-down

5 - 10 MINUTES Walk in Sun

STRENGTH

5 SETS

Deadlift x 8 @ 3111


-Rest 2:00 b/t sets-


Every 1:30 x 10 SETS

1 High Hang Power Clean + 2 Hang Power Cleans + 3 TNG Power Cleans


EVERY :20 x 30 SETS

1 Power Clean @ 80% of 1RM PC


*Moderate. Make them snappy and fast.

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