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By: Mark Masavage
25 min AMRAP 500m C2 Bike 50 med-ball clean and jerks (50/30) 250m Row 50 med-ball push press (50/30) 250m Ski 50 med-ball cleans (50/30)
30 min AMRAP 200m Ski or 10/8 Cal Assault Bike 10 Push-ups 15 Air Squats
For Time 250m Row 50 sit-ups 500m Row 30 Sit-ups 1000m Row 20 sit-ups
REST DAY Everybody needs a day of rest. Enjoy it!
Optional Strength: Deadlift Deadlift Warm Up 1 x 5 workset 3 rounds for time 500m row 12 bodyweight deadlifts 21 box jumps/step-ups (20″ box) Off CrossFit® main site.
Metcon 30 minutes of Cycling.
Optional Strength: Bench Bench Warm Up 3 x 5 workset 12 min AMRAP 12 KB Swings (53/35) 12 KB Squats 12 KB Single Arm Push Press (6 each arm) Off CrossFit® main site.
Optional Strength: Squats Squat Warm Up 3 x 5 workset The Ghost6 rounds of: 1 minute of rowing1 minute of burpees1 minute of double-unders, jump rope, or plate jumps1 minute of rest Off CrossFit® main site.
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