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By: Mark Masavage
Strength 7 rounds 1 complex 1 Thruster 1 Push Press 1 Push Jerk 1 Split Jerk 10 Toes-to-Bar
Cardio 30 Minute Spin Class
Metcon 15min AMRAP 10 Pull-ups 15 Cal Assault Bike 20 Wall-Balls. (20/14)
Metcon 15min AMRAP 1 Deadlift 50m Run 2 Deadlift 100m Run 3 Deadlift 150m Run 5 Deadlift 200m Run etc Deadlift. 185/225lbCan substitute C2 Bike at 3x distance Adaptation of CrossFit® main site workout for the day.
Strength Every 1.5 minutes Power Cleans (increasing weight) 5, 5, 3, 3, 3, 1, 1, 1, 1 Metcon 12 min Alt EMOM C2 Bike Rower Ski Erg
Metcon 20 min AMRAP 10 Pull-ups 15 Push ups 20 Sit-ups 25 Air Squats
Strength 5 Rounds 5 GHD Sit-ups 25m Bear Hug Ball Carry Metcon 18 min AMRAP 500m Row 12 burpess 200m Run
Metcon 3 rounds 5 squat cleans 30 cal assault bike 2 min Rest 3 rounds 4 squat cleans 25 cal assault bike 2 min Rest 3 rounds 3 squat cleans 20 cal assault bike
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