CrossFit:
A1: Bent Over Row (Using Barbell 4 x 10; Start a new set every 2:30)
A2: Dumbbell Bench Press (4 x 10:)

B: For Time:

1000 meter Row
200m Farmer Carry
500m Row
100m Farmers Carry
60/40 Cal Assault
100m Dual KB Front Rack Carry
30/20 Cal Assault
50m Dual KB Front Rack Carry

*In CV carries will need to be completed in shuttles.

RX
Dual 24/16kg
RX+
Dual 32/24kg KB

Engine:

A: 10:00 EMOM
3 TNG Power Cleans
5 Box Jumps 30/24″

*Build up pc over sets. should always finish sets under 30 seconds
Metcon

B: 5 Rounds
3:00 AMRAP
Run 400 Meters
Max Calories Assault Bike
3:00 Rest
Score is Assault calories each round