CrossFit

A1: Handstand Walk Practice

5:00 Practice; Rest 2:00

A2: COB Hold

3 Rounds; Every 2:00
Max UB COB Hold

B: 10:00 Row for Max Calories

*Every minute complete 5 Burpees over Row
Rest 2:00; Then
10:00 Assault for Max Calories
Every minute complete 7 Dual DB PC @ 22.5/15kg

*Exercise does not need to be completed at 0:00 of each segment
*Exercises should not take longer then 30s. If they do, reduce reps.

Engine

A: 5 Rounds; Every 4:00

Row 500m @ Max Effort

B: Threshold Mixed Modal

5 Rounds

3:00 AMRAP; 2:00 Rest
3 Power Snatch 50/35kg
5 Burpee Box Overs 24/20″
8 T2B

*Start each set where you finished the last. Score is total reps across all rounds

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