Cross Training

METCON

30 min AMRAP

• 5 deadlift (225/155)
• 13 push-ups
• 9 box jumps (24/20)

Metcon

25 min AMRAP

• 200m Run
• 10 Pull-ups
• 10 lunges

METCON

For Time

• 300 Cal C2 Bike
• E2MOM 5 Front Squats (135/95)

Sport

Basketball

Metcon

24 minute E2MOM

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

Metcon

30 Min

• Spin Class – Cycling

Metcon

For Time

21, 15, 9

• c2 row
• Power Snatch (95/65)

Rest 1:1 (or 5 minutes max)

21, 15, 9

• Assault Bike
• Clean and Jerk (95/65)

Metcon

For Time (24 minute cap)

• 50/35 cal AB
• 10 Box Step-ups. (24″/20″)
• 40/28 cal AB
• 20 Box Step-ups
• 30/21 cal AB
• 30 Box Step-ups
• 20/14 cal AB
• 50 Box Step-ups
• 10/7 cal AB
• 50 Box Step-ups

Every 3rd minute

1 Craig Special. (115/85lb)

• 1 x Hang Squat Clean
• 1 x Squat Clean
• 1 x Jerk

Metcon

For Time (partners)

12 Rounds Each (you go I go)

• 1 Toes-to-bar
• 2 KB Goblet Squats. (53/35)
• 3 KB American Swings (53/35)
• 4 Cal Assault Bike

At any time during the rounds, each partner must carry, in any fashion, an 80/50 med-ball 50 meters four times.

then

• 1000m Ski Erg Sprint (splint between partners)

CrossFit® Open Workout 22.3

RX For Time (12 min Cap)

• 21 pull-ups
• 42 double-unders
• 21 Thrusters (95/65)
• 18 Chest-to-bar pull-ups
• 36 double-unders
• 18 Thrusters (115/85)
• 15 muscle-ups
• 30 double-unders
• 15 Thrusers (135/105)

Scaled For Time (12 min Cap)

• 21 Jumping chin-over-bar pull-ups
• 42 single-unders
• 21 thrusters ( 65/45)
• 18 chin-over-bar pull-ups
• 36 single-unders
• 18 thrusters ( 85/55)
• 15 chest-to-bar pull-ups
• 30 single-unders
• 15 thrusters ( 105/65)