CROSSFIT
Teams of 3: (one working at a time/split evenly)
90 KBS 70/55
90 Push ups
120 Sit ups
120 Cal Row
800 m run together (one person holds a 25# plate)
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ENDURANCE
A. Biceps EZ bar curls, 8-10x3; rest 2 min
+
4 rounds not for time:
8 ball slams
8 ring rows
10 squats with the slam ball
12 cal bike
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BIATHLON PREP
Row 600 m
Run 400 m
rest 1 min
x6
