CrossFit:
35min. running clock….
For Time:
42-30-18
Hang Power Cleans 115/75
Wall Balls 20/14
Cals on the Assault Bike or Rower
Rest 3min.
For Time:
42-30-18
Deadlifts 225/155
HSPU’s
Cals on the Assault Bike or Rower (if possible switch from what you did in the last part)
*If you finish… Rest 3min. And start back on the first section with 21-15-9 reps. No rest and straight into the second part at 21-15-9 also.
Idk if anyone will actually get that far, but just incase you’re flying…
SWEAT:
In Teams of 2:
35min. running clock…
2 Rounds:
50 Cal Bike
50 Burpee Deadlifts 70/50/35s
immediately into:
2 Rounds:
50 Cal Row
50 Burpee Box Jumps 24/20″
immediately into:
2 Rounds:
50 30 ft Shuttle Sprints
50 Burpee Pull-Ups
immediately into:
200 Russian Twists with 35/20lb DB
35min. running clock…
2 Rounds:
50 Cal Bike
50 Burpee Deadlifts 70/50/35s
immediately into:
2 Rounds:
50 Cal Row
50 Burpee Box Jumps 24/20″
immediately into:
2 Rounds:
50 30 ft Shuttle Sprints
50 Burpee Pull-Ups
immediately into:
200 Russian Twists with 35/20lb DB
HIBB:
A.) Every 4 min for 5 rounds:
3 Back Squats (Heavy as Possible, same weight for all sets)
500m Row
B.) 5 Rounds:
1 min max Kettlebell Swings (100/70)
1 min max Push Press (135/95)
1 min max Double Unders
1 min max Push Ups
1 min REST
Optional: Swap out the russian twists at the end for a movement you don’t do very often. GHDs, sandbag over shoulder, whatever gets you excited 😉
Work until the 35min. mark if you decide to switch things up.