CROSSFIT PART A 15 min Skill Pistols PART B 4 Rounds for time 12 Ball slams (20/15kg) 14 Deadball squats 16 Russian twists (with deadball) 200m Deadball Run
CROSSFIT PART A Partner WOD For time 90 cal bike 90 Wall balls 90 Toes to Bar 90 Burpees 90 cal Row *20 min cap PART B 16 Round alternating TABATA 20:10 1] Hollow hold 2] Arch hold
CROSSFIT PART A 5 Rounds 30 sec Bike sprint (max cals) 10 Double KB Russian swings * rest ~1:30 between rounds PART B 3 Rounds for time 200m run 10 Power Snatch (42.5/30kg) 200m run 10 Burpees
CROSSFIT PART A For time: 1km run PART B For time: Buy In: 30/25 cal row then 6 Rounds 6 Wall balls (9/6kg) 6 Box jumps (24/20″) 6 1 arm DB snatch (22.5/15kg) 6 Toes to Bar Cash out: 30/25 cal...
CROSSFIT PART A Every 1:30 for 15 min alternate between 1] 5/5 Handstand plate step ups 2] 3 Back Squats @ 70% + PART B Teams of 3 For time 1500m row 12 Rope climbs 90 Deadlifts (85/60kg) *1 partner must be holding the bar while 1 completes the reps and the other...
