CrossFit

A: 4 Rounds

Min 1: 4 Bench Press
Min 2: 4 Deadlift
Min 3: Rest

B: For time (20:00 Cap)

60 Wallballs (20/14)
50/40 Cal Row
30 Dual Arm Farmers Carry Shuttles
50/35 Cal Assault
60 Wallballs (20/14)

*Coaches note* Run waves 5:00 apart

Engine

A: Threshold Mixed Modal

4 Rounds each for time; Each round has a 6:00 Cap
*Every 8:00 start a new round

Round 1
500m Row
20 Power Cleans 42.5kg
20 Bar Facing Burpees

Round 2
500m Row
20 S2OH 42.5kg
20 Bar Facing Burpees

Round 3
500m Row
20 Power Clean & Jerks 42.5kg
20 Bar Facing Burpees

Round 4
500m Row
20 Clusters 42.5kg
20 Bar Facing Burpees

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