BASICS
Tabata Mash-up (20 sec. work:10sec. rest x8)
- Pull-ups
- Sit-ups
- Push-ups
- Wallballs
- Ball Slams
* 1 minute rest between each movement
Your score is the sum of your lowest set of each movement
CROSSFIT
13 Minute AMRAP
- 10 Snatches (75/55)
- 10 Overhead Walking Lunges (45/25)
- 10 Burpee Lateral Jumps over the bar
* Rest 7 minutes …then
For 7 Minutes
- Row 1000m
- Sprint 200m
- AMRAP pull-ups for remainder of time
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