CrossFit

A: 4 Rounds

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

B: 3 Rounds

3:00 Assault
30s Rest
3:00 Max T2B
30s Rest

Engine

A: Row; 2 Rounds

4:00 26 SPM
2:00 28 SPM
1:00 30 SPM
1:00 32 SPM
Rest 4:00

B: Threshold Mixed Modal

2 Rounds; 5:00 Work 3:00 Rest
12 Cal Assault then AMRAP remaining
2, 4, 6, 8….
Ring Dips
KB Swings 32/24kg

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