Workout

FOR TIME

1000m Row

Immediately into...

3 ROUNDS

10 Single DB Burpees (50/35)|(35/25)*

20 SA OH DB Lunge**

40 Double Unders

*For the burpees, perform 5 with the DB in the L-hand then 5 with the DB in the R-hand.

**For the lunges, Alternate legs every rep. Perform 10 reps with DB OH on L-arm then 10 reps with DB OH on R-arm.

Capacity Work

FOR TIME

1000m Row

Immediately into...

3 ROUNDS

10 Burpees

20 Lunges or Step Ups

80 Single Unders or Plate Hops

OPTIONAL FINISHER

3 SETS

10 Strict TTB

20 Controlled Sit-ups (minimize arm throw)

-Rest as Needed b/t Sets-

HOMEWORK

CONDITIONING

1. 4 SETS

600m Run

-Rest 3:00 b/t Sets-

2. 3 SETS

1000m Row

-Rest 3:00 b/t Sets-

STRENGTH / SKILL

10 SETS*

1-1 Snatch (Build to Heavy)

*Start moderate and build to heavy. On the bar, hit first then second rep in quick succession. Rest as needed between sets.

CrossFit Journal: The Performance-Based Lifestyle Resource