Cross Training

Every 3min for 5 rounds

• 20 Lunges (50lb/35lb)
• 20 Box Jumps / Step-ups

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

Sport

Basketball

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 Ghost
6 rounds of:

1 minute of rowing
1 minute of burpees
1 minute of double-unders, jump rope, or plate jumps
1 minute of rest

Off CrossFit® main site.

For Time:
I Go You Go
1 rep..2…3 – 8

• Front Squats (115/55)
• Push Jerks

Each partner must complete the above and then split the following between rounds

• round# x 100m of Ski
• round# x 50m Farmer Carrier (53/35 kettlebells)