Air Runner

Team 300 cal on each (1min work: 15sec transition

  • Rowing
  • Runner
  • Ski
  • Rest

If more than 4 people add the C2 Bike. If more than 5, and a round of 1 wall walk.

Who’s Carrying the Boat?

For Time (35-minute cap) – Partner

First Leg – switch every 2 minutes

  • 1600m C2 Row
  • 1600m Air Runner

Second Leg – switch every 2 minutes

  • 1600m C2 Ski
  • 1600m C2 Bike

Final Leg

  • 800m (16 down and backs 85ft court) Synchro Overhead Ball Carries (30/20)
  • 5 ball sit-ups each every 50m.

Each Partner must cross the end court line before sit-ups, and the next 25m leg of the carry can start. If your partner drops the ball, you must put yours down. No moving forward without the ball overhead.

8 Rounds Each for Time:

Partner: You go I go

  • 200m Run
  • 5 Squat Cleans (135/95)

Metcon

Death By Cardio (EMOM 35 Rds 1:00 work : 15 second transition)

male: 12 – 13 – 14 – 15 – 16 cal
female: 10 – 11 – 12 – 13 – 14 cal

  • Air Runner
  • C2 Bike
  • C2 Rower
  • Rest
  • C2 Ski Erg
  • Assault Bike
  • Rest

Metcon

Death By Cardio (EMOM 35 Rds 1:00 work : 15 second transition)

male: 11 – 12 – 13 – 14 – 15 cal
female: 9 – 10 – 11 – 12 – 13 cal

  • Air Runner
  • C2 Bike
  • C2 Rower
  • Rest
  • C2 Ski Erg
  • Burpee
  • Rest

Metcon

25 min AMRAP

  • 200m Run
  • 10 Pull-ups
  • 10 lunges


Metcon

24 minute E2MOM

  • Odd Rounds: Max Run
  • Even Rounds: Max Rounds of Cindy
    • 5 pull ups
    • 10 push ups
    • 15 Air Squats


Metcon

E2MOM for 20 min

  • :30 Second sprint (C2 Bike or Air Runner)

    Odd Rounds (1,3,5,7,9)
  • 20 Push ups
  • 15 Air Squats

    Even Rounds (2,4,6,8,10)
  • 10 Pull ups
  • 15 Air Squats

Metcon

15min AMRAP

  • 1 Deadlift
  • 50m Run
  • 2 Deadlift
  • 100m Run
  • 3 Deadlift
  • 150m Run
  • 5 Deadlift
  • 200m Run
  • etc

Deadlift. 185/225lb
Can substitute C2 Bike at 3x distance

Adaptation of CrossFit® main site workout for the day.

Metcon

15min AMRAP

  • 1 Deadlift
  • 50m Run
  • 2 Deadlift
  • 100m Run
  • 3 Deadlift
  • 150m Run
  • 5 Deadlift
  • 200m Run
  • etc

Deadlift. 185/225lb
Can substitute C2 Bike at 3x distance

Adaptation of CrossFit® main site workout for the day.