Workout

HERO WORKOUT

"DANIEL"

FOR TIME

50 Pull-ups

400m Run

21 Thruster (95/65)|(65/45)

800m Run

21 Thruster (95/65)|(65/45)

400m Run

50 Pull-ups

-25:00 Time Cap-

Capacity Work

50 Ring Rows

400m Run

21 DB Thruster

800m Run

21 DB Thruster

400m Run

50 Ring Rows

COOL DOWN

FOR RECOVERY

Team 400m Walk Focus on Calm Nasal Breathing

HOMEWORK

STRENGTH / SKILL

AMRAP x 7 MINUTES

7 Power Snatch (115/75)

14 Burpees Over Bar

-Rest 2:00-

AMRAP x 5 MINUTES

5 Power Snatch (135/95)

10 Burpees Over Bar

CrossFit Journal: The Performance-Based Lifestyle Resource