Cross Training

E3MOM for 30 Minutes

  • 12/9 Cal on Assault Bike

Try to complete the calories in 25 seconds or less.

Tags:

50 Rounds for Time:

  • Air Squat
  • Lunge
  • Lunge
  • Dip

8 Rounds Each for Time:

Partner: You go I go

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

Jackie: For Time

  • 1000m Row
  • 50 Thrusters (45/35)
  • 30 Pull-Ups

Sport

Basketball

0:00 – 3:00 Minutes

  • Run 200m
  • Max Jerks
  • Rest 1 minute

4:00 – 8:00 Minutes

  • Run 300m
  • Max Jerks
  • Rest 2 minutes

10:00 – 15:00 Minutes

  • Run 400m
  • Max Jerks

Pick a challenging weight for the jerk

Metcon

30 minutes of Cycling.

5 Rounds for Time (17 min cap)

  • 15 Air Squats
  • 11 Toes-To-Bar
  • 7 cleans and jerks (115/75)

For Time

  • 90 Wall Balls (20/14)
  • 60 DB Push Press (50/35)
  • 30 DB Front Rack Squats

Sport

Basketball