BASICS:
30 seconds of work
30 seconds of rest
x 5
at each station
– Burpees
– Wall Balls
– Ring Rows
– Ball Slams
CROSSFIT:
STRENGTH:
On the minute for 10 minutes
– 1 Snatch Pull + 2 Power Snatches + 3 Squat Snatches
WOD:
20 minute AMRAP:
1000 meter run
then: Try to complete as many rounds of this in the remaining time
10 Burpee box jumps (24/20)
15 Kettlebell swings (53/35)
20 Abmat Sit ups
