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