Workout

ON A 25:00 RUNNING CLOCK...

25 Burpee Box Step-Over (24/20)

50 Cal Bike

100m Walking Lunge

200 Double Unders

200m KB Farmer Carry (70/53)|(53/35)

Then...

Max Cal Row in Remaining Time

Capacity Work

ON A 25:00 RUNNING CLOCK...

25 Burpee Box Step-Over

50 Cal Bike

100m Walking Lunge

400 Single Unders

200m KB Farmer Carry

Then...

Max Cal Row in Remaining Time

COOL DOWN

FOR RECOVERY

5:00 Flow Stretching

HOMEWORK

CONDITIONING

ON A 30:00 RUNNING CLOCK*

10:00 Max Distance Run

10:00 Max Distance Bike

10:00 Max Distance Ski or Row

*60-70% EFFORT for each interval. High but sustainable pace.

CrossFit Journal: The Performance-Based Lifestyle Resource