Cross Training

10 min AMRAP Air Runner

  • :30 Max Meters
  • :30 Rest

10 Min AMRAP – You go, I go

  • 25m Run
  • 3 pull-ups
  • 5 push-ups
  • 8 Air Squats

Cash-out: 50 Sit-ups

Metcon

30 minutes of Cycling.

21-15-9-9-15-21 For Time

  • Box Jumps
  • Med Ball over Shoulder (80/50)

For Time

  • 21-15-9 cal
    • air runner
  • 15-9-3
    • Squat Clean (135/95)
  • Rest 5 minutes
  • 21-15-9
    • air runner
  • 15-9-3
    • Push Press (135/95)

8 rounds for time (30min cap)

  • 200m Run / 600 m Bike
  • 2 Squat Cleans (145/105)
  • 8 pull-ups
  • 10 push-ups

300 Cals on Each

  • C2 Bike
  • Ski Erg
  • Rower
  • Air Runner

1:00 min on 30 sec Off

For Time (20min cap)

  • 5 rounds of
    • 5 deadlifts (315/185)
    • 15 Wall balls (20/14)
  • then break up as needed
    • 100 push-ups
    • 100 sit-ups

5 rounds For Time (25 min cap)

  • 400m Run or 1200m C2 Bike
  • 15 Thrusters at 65/50)
  • 10 Pull-ups

Sport

Basketball

20min AMRAP

  • 8 Toes-to-Bar
  • 10 DB Hang Clean and Jerks (50/35) – 5 each arm
  • 14 / 12 cal Row

A repeat of CrossFit’s® 18.1 open workout