25 minute cycle – Interval Training

CrossFit Endurance:

• 1500m row – Damper at 9
• Hill Row

WOD:

• 50 Burpee Pullups
• 21-15-9
•  Power Clean to racked lunge to push press – 75#
• 1500m following each evolution

1 mile run/ 30 Squats / 30 KB Swings

WOD: x 10

• 10 Hang Clean Squats 75lb. to Push Jerk
• 18 Push Ups
• 50 Situps butterfly

Run 3 Miles

WOD: x 10

• 6 Turkish Get Ups each arm 30lb.
• 10 GHD
• 1 Rope Climb
• 10 Deadlifts 135lb.
• 10 Back Extensions