Running

20-minutes AMRAP

• Buy in: Karen – 150 wall balls (20/14)
• AMRAP
  • 10 25ft Shuttle Runs
  • 5 Pull-ups (Strictish)

2 rounds for time (partner)

• 800m Run (both partners run)
• 100 cal c2 bike (switch as needed)

Partners run opposite ways on the track. When they meet, they turn and go back.

For Time: 10 Sets of

• 10 Deadlifts (135/95)
• 10 Push-ups
• 100m Sprint
• 2 minute Rest

8 Rounds For Time

• 200m Run
• 50ft 80/50lb ball carries
• 50ft kettlebell farmer Carries (53s/35s)

Cashout: 150 air squats

For Time:

• 1500m Row
• 150 Jump Ropes
• 1600 meter Run

10 Rounds

• :30 sprint
• :10 recovery
• :30 max box jump overs (24″/20″)
• :10 recovery
• :30 rest
• :10 recovery

Set the clock to 30 intervals of 30 seconds of work and 10 seconds of rest

3rds For Time (Partner)

• 400m Run
• 500m Row
• 3:00 minutes of rest between rounds

A round is complete when each partner completes both events.

CrossFit® Open workout 23.2

23.2A AMRAP in 15 minutes

• 5 burpee pull-ups
• 10 Shuttle Runs ( 1 rep = 25ft out/ 25ft back)

*Add 5 burpee pull-ups after each round

23.2B 5 minutes

• Establish 1-rep-max thruster (from the floor)

For Time: 30,20,10,10,20,30 reps of

• Air Runner Cals
• Kettlebell Swings

If there are four people, do as a waterfall partner workout

30min AMRAP

• 300m Run
• 100m Farmer Carry (53s/35s KB)