Cross Training

20 min AMRAP (Nicole)

• 400m Run
• Max Pull-ups

Start a new run when you come off the bar.

For Time (30min Cap)

• 800m Run
• 200 push-ups
• 300 air squats
• 800m Run

Break the push-ups and squats up as needed.

20 min AMRAP

• 100 cal Assault Bike
• max rounds of
  • 7 toes-to-bar
  • 14 handstand shoulder taps

30 min AMRAP

• 800m Run
• 10 ball-over-shoulder (80/50)
• 5 Tire Flips

10-minute AMRAP

• 7 KB Swings. (53/24)
• 7 Push-ups
• 7 Toes-to-bar

5 minute Rest

10-minute AMRAP

• 7 wall balls. (20/14)
• 7 burpees
• 7 KB Deadlifts (53s/24)

4 Rounds for Time

• 15 pull-ups
• 200m Run
• 15 Box Jumps. (20″ box)
• 200m Run

23-minute AMRAP

• 3 deadlifts (315 / 185)
• 1 full-court shuttle run
• : 30-second Max Cal AB

The score is Max Cals on AB

6 rounds For Time (30min Cap)

• 10 Press (you pick load)
• 10 Pull-ups
• 400 meter Run

For Time

• Half Murph

25min AMRAP

• 500m Row
• Light Grace (30 clean and Jerks) 95/65

• 500m Row
• Light Isabel (30 Snatches) 95/65

• Max Row for the remainder of the time

Score: Rowing Distance
Tip: Get back to Rower before the counter resets.