Workout

FOR TIME

1000m Row

800m Run

80 Double Unders

40 Single DB Step-Ups (50/35)|(35/25)|(24/20)

500m Row

400m Run

40 Double Unders

20 Single DB Step-Ups (50/35)|(35/25)|(24/20)

-24:00 Time Cap-

Capacity Work

1000m Row

800m Run

160 Single Unders or Plate Hops

40 Step-Ups

500m Row

400m Run

80 Single Unders or Plate Hops

20 Step-Ups

OPTIONAL FINISHER

3 SETS

10/10 Single DB Bent Over Row

10/10 Single Leg Glute Bridge-Up

HOMEWORK

CONDITIONING

1. 4 SETS

600m Run

200m EZ Jog

400m Run

-Rest 1:00 b/t Sets-

*Think of each run portion at a moderate, consistent pace then transition to an EZ Jog. Try to match your times for all 3 parts of all 4 Sets.

2. 3 ROUNDS FOR TIME

40 Unbroken Wall Ball (20/14)

40 Cal Row

STRENGTH / SKILL

3 ROUNDS FOR TIME

25' SA DB OH Lunge (R) (50/35)

25' SA DB OH Lunge (L)

25' HS Walk

15 HSPU

CrossFit Journal: The Performance-Based Lifestyle Resource