CrossFit:
5 Rounds:
Min. 1 ) 15/12 Cal Row
Min. 2 ) 3 Power Cleans (climbing)
5 Rounds:
Min. 3 ) 15/12 Cal Assault Bike
Min. 4 ) 3 Bench Press (climbing)
5 Rounds:
Min. 5 ) 60 Double Unders
Min. 6 ) Max Russian KB Swings 70/53
*Have bigger classes start on different sections
*3min. Rest Between Each Section
*Option 2 instead of climbing in weight, is doing max reps for 40sec. at a medium effort weight.
*Score is max bench set of 3 and clean set of 3 combined.
*Optional Extra Credit:
400m Farmer Carry with 2 kettlebells. 53/35s or advanced 70/53s
Sweat:
For Time:
800m Run
_
5 Rounds
7 Thrusters 45/30s
7 Pull-ups
7 Burpees
_
800m Run
_
5 Rounds
7 Thrusters
7 Pull-ups
7 Burpees
_
3 Rounds
200m farmer carry 53/35s
20 Barbell Sit-ups 45/35lb
*no rest between sections