CrossFit:
(Teams of 2)
35min. to finish…
3 Rounds:
30 Toes to Bar
30 Front Squats 95/65
30 American KB Swings 70/53
60 Cal Row or Bike
2 Rounds:
30 Toes to Bar
30 Front Squats 135/95
30 American KB Swings 70/53
60 Cal Row or Bike
1 Round:
30 Toes to Bar
30 Front Squats 185/135
30 American KB Swings 70/53
Cool Down:
2 min easy cardio
Sweat:
“Butts & Guts Glory”
(0-4min.)
1min. Plank on elbows
Immediately into;
12/10 Cal Row
12/10 Cal Bike
200m Run
(4-8min.)
AMRAP:
8 Strict Hanging “L” Raises
8 DB Deadlifts 70/50s
(8-12min.)
1min. Plank on elbows
Immediately into;
12/10 Cal Row
12/10 Cal Bike
200m Run
(12-16min.)
8 Strict Hanging “L” Raises
8 DB Deadlifts 70/50s
Rest 3min. Repeat Entire Cycle 1 More Time
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 Close Grip Bench Press
immediately into;
15 Burpee Box Jumps 24”
Rest 2 min
C.) 21-15-9
Strict HSPU
Strict Ring Dips
Push Ups
If those front squat numbers seem a little low for you and your partner, then beef them up a little. If that isn’t a little heavy, then you may fly through this a bit fast.