Running

Metcon

For Time (25-minute cap)

• 30 med ball Curtis-P wall ball. (30/20) .. aka The Jakey
  • 1 Hang Squat Clean
  • 2 lunges
  • 10′ foot wall-ball
• 10 rounds
  • 1 min Run
  • 15 push-ups

Metcon

25 min AMRAP

• 200m Run
• 10 Pull-ups
• 10 lunges

Metcon

24 minute E2MOM

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

Metcon

4 Rounds

• 300m Run
• 100m Lunges

Warm-up

• Running Warm-up

Conditioning

• 3.1 Mile Assault Bike
• Run 1 Mile
• 2000m Row
• Run 1 Mile

5 min Warm-up

• Running Warm-up

Conditioning

20 min E4MOM

• 1:30min Assault Runner Max Cals or C2 Bike Max Cals
• 2:30 min Rest

5 min Rest

15 min E5MOM

• 4 min Max AB Cals (goal 56/45+ cal / round)
• 1 min Rest

Conditioning

For Time

• buy-in: 400m run
• 4 rounds
  • 8 Toes-to-bar
  • 16 KB Swings (53/35)
  • 24 Thrusters (45/35)
  • 150 yard Overhead Carry (45/35)
• Cash-out: 400m run

Event 10 -2021 CrossFit Games

27 Min Time Cap

• 30 toes-to-bar
• 1.5 mile run
• 30 toes-to-bar
• 1.5 mile run
• 30 toes-to-bar

If you’re not a runner, substitute a 4 mile Assault Bike.

Conditioning

5 Rounds

• 5 Min of Work
  • Run 400m +
  • AMRAP
    • 12 KB Push Press
    • 6 KB Squat
    • 6 Burpees
• Rest 1 minute

Skill Work

10 Min EMOM

• Pull-Ups (pick a number)
• Rest of the minute easy Assault Bike

Conditioning

5 Rounds for Time

• 25 Cal on Erg
• 15 KB/DB Snatches Right Arm (35/25)
• 15 KB/DB Snatches Left Arm