CrossFit
Baseline (Time)
500m Row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

RX+
500m Row
40 Wallballs 9/6kg 10/9′
30 Toes to Bar
20 HSPU
10 C2B Pull-ups

B: Row with with a partner alternating every 2:00; Cover max distance in 20:00

Engine

A: Metcon (4 Rounds for reps)
7:00 AMRAP
Assault for calories
Rest 3:00

7:00 AMRAP
21,15,9,15,21
Thruster 42.5kg
Pull-ups
rest 3:00

7:00 AMRAP
Wallballs
rest 3:00

7:00 AMRAP
Burpees