CrossFit:
3 Piece today… Partners of 2 (only 1 works at a time)
(0-15min.)
42-30-18-10
Deadlifts 225/155
Burpees over the bar
HSPUs
(15-23min.)
Pick one:
1.) 1mile run (in 200m intervals)
2.) 100 Cal Bike
3.) 2000m Row
(23-36min.)
4 Rounds:
40 Wall Balls 20/14
30 American KB Swings 70/53
20 Toes-To-Bar
The goal today is to hit each section HARD with your partner! Earn that rest and let’s make it feel like 3 separate pieces. Not 1 long AMRAP.
(Each section has a time cap so you gotta move regardless 😉
Sweat:
For time: (35min. CAP)
100 Air Squats
90 Calories
80 Push-ups
70 Calories
60 DB Push Press (50/35s or 95/65lb Bar)
50 Calories
40 Box Jumps (24/20″)
30 Calories
20 DB Burpee Deadlifts (70/50s)
10 Calories
*you can pick whatever you want to use for the calories 😊 Also, this is not a partner WOD so you’re gunna need to put your big boy/girl pants on today to finish this. Let’s Go!
HIBB:
A.) Every 3 min for 5 Rounds
20/15 Cal Assault Bike
10-15 DB Bench Press (70/45+)
Rest 5 min
B.) 4 sets:
8-10 reps Close Grip Bench Press
immediately into;
15 Burpee Box Jumps (24”)
Rest 2 min
Rest 5 min
C.) 21-15-9
Strict HSPU
Strict Ring Dips
Push Ups