CrossFit

A: 4 Rounds

Min 1: Bench Press; Build to a heavy 5 reps
Min 2: Deadlift; Build to a Heavy 5 reps
Min 3: Rest

B: With a Partner

4:00 Max Cal Row
1 Partner does a Legless Rope Hold, must swap every time partner drops.
Rest 2:00

With a Partner
4:00 Max Cal Row
1 Partner does a Handstand Hold, must swap every time partner drops.
Rest 2:00

4:00 Max Cal Row
1 Partner does a Dual KB Front Rack Hold 24/16kg

Engine

A: Row; 10 Rounds

250m Max Effort every 2:00

B: Threshold Mixed Modal

5 Rounds
3:00 Work; 2:00 Rest

10 Thrusters 42.5/30kg
10 Bar Facing Burpees
8 Thrusters 42.5/30kg
8 Bar Facing Burpees

*In remaining time Assualt for Calories
*Score is total Calories across all rounds

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