Workout

2 ROUNDS FOR TIME

800m Med Ball Run (20/14)|(14/10)*

50/40 Cal Row

25 Box Jumps (30/24)

-30:00 Time Cap-

*MB is recommended but weighted run with other objects DB, KB, Sandbag, etc. can work!

Capacity Work

2 Rounds for Time

800m Run

50/40 cal Row

25 Box Step Ups

FINISHER

ON A 3:00 RUNNING CLOCK...

Accumulate Max Plank

-Rest as Needed-

ON A 3:00 RUNNING CLOCK...

Accumulate Max Wall Sit

HOMEWORK

CONDITIONING

4 SETS FOR QUALITY

15 Cal Bike

15 Ring Rows

15 GHD Sit-ups

15 Cal Row

15 Tall Step-Ups (30/20)

-1:30 Walking Rest b/t Rounds-

STRENGTH

10 SETS FOR LOAD

3 "Snatch" Bear Complex*

*1 "Snatch" Bear Complex is...

1 Power Snatch

1 OHS

1 Behind Neck Push Press

1 Hang Power Snatch

1 OHS

**Sets of 3 should be performed unbroken. Start light and build.

CrossFit Journal: The Performance-Based Lifestyle Resource