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By: Mark Masavage
Optional Strength: Deadlift Deadlift Warm Up 1 x 5 workset 3 rounds for time 500m row 12 bodyweight deadlifts 21 box jumps/step-ups (20″ box) Off CrossFit® main site.
Metcon 30 minutes of Cycling.
Optional Strength: Bench Bench Warm Up 3 x 5 workset 12 min AMRAP 12 KB Swings (53/35) 12 KB Squats 12 KB Single Arm Push Press (6 each arm) Off CrossFit® main site.
Optional Strength: Squats Squat Warm Up 3 x 5 workset The Ghost6 rounds of: 1 minute of rowing1 minute of burpees1 minute of double-unders, jump rope, or plate jumps1 minute of rest Off CrossFit® main site.
For Time:I Go You Go1 rep..2…3 – 8 Front Squats (115/55) Push Jerks Each partner must complete the above and then split the following between rounds round# x 100m of Ski round# x 50m Farmer Carrier (53/35 kettlebells)
REST DAY Everybody needs a day of rest. Enjoy it!
Sport Basketball
Optional: Deadlift Strength Warm Up 1 x 5 workset 24 min AMRAP 7 Push-ups 7 Thrusters (115/75) 7 Toes-to-Bar 7 Burpees 7 Kettlebell Swings (2/1.5 pood) 7 Pull-ups 7 Lunges with Kettlebell.
For Time 1000m Ski 50m Heavy Ball Carry (150/80) 2000m Row 50m Heavy Ball Carry (150/80) 4000m C2 Bike Erg
Optional: Bench Press Strength Warm Up 3 x 5 workset 10 Min EMOM Complex 2 Hang Clean 1 Jerk Aim for 70% of 1 RM Clean – short break For Time 21, 15, 9 Assault Bike Wall Ball (30/20) Ball Squat Cleans
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