CrossFit:
(Teams of 2)
35min. to finish…
3 Rounds:
30 Toes to Bar
30 Deadlifts 135/95
30 Lateral Burpees Over The Bar
60/40 Cal Assault Bike or Row
2 Rounds:
30 Toes to Bar
30 Deadlifts 185/135
30 Lateral Burpees Over The Bar
60/40 Cal Row or Assault Bike (if you biked already, row this one or vise versa)
1 Round:
30 Toes to Bar
30 Deadlifts 225/155
30 Lateral Burpees Over The Bar
Sweat:
Let’s see how far you can get in 35min.. AMRAP:
1 Mile Run (200m intervals)
1 Mile Row (200m intervals)
1 Mile Assault Bike (.2 intervals)
100 Barbell Overhead Squats 45/35lb
100 *Optional movement 🙂
*Can anyone get 2 Rounds?
*1 Mile Row is 1600m
*Options for last section: You get to pick today!
1.) American KB Swings
2.) HSPU’s
3.) Pull-Ups
4.) Toes To Bar
5.) Or anything else you want to work on. Can even be you and a partner chipping away at muscle ups for a while. Whatever you want!
HIBB:
A.) 10 Min EMOM Alternating movemets
1. 15/12 Cal Row
2. Overhead Squats 95/65
3. 15 Toes to Bar
Rest 10 Min
B.) 10 Min EMOM
10 Deadlifts 60% 1RM
*This should be VERY difficult! Try to do the reps fast so you get some rest. *Don’t drop it at the top.
185/135
225/155
275/185Can you finish?!