0502018

CROSSFIT

A. Back squat, 3x3; rest 2-3 min

B.  Side plank, :40-:50 secx3; rest :20 sec per side
+

12 min amrap:

Run 400 m

30 Wall ball 20/14, 10/9

20 Sit ups

+

C1.  Goblet squat hold, :20-:30 secx3

C2.  Single sided glute bridge, 10x3

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ENDURANCE

Teams of two:

On a 27 min running clock:

4 min max calorie bike (switch every minute/one person working at a time)

Run 1 mile (switch every 400 m)

4 min max sit ups (switch every minute)

Run 1 mile (switch every 400 m)

max bike calories in any remaining time (score is max calories on the bike)

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SPORT

A. Squat Clean - 3x1.1.1 - rest :10/3 min

B. Front Squat - 3x3 - rest 3 min

+

30 Box Jumps @24/20

10 UB OHS starting @135/95

rest 1:30

x5

+

C. Single Leg Landmine DL - 3x10-12 - rest 1 min b/w legs

D. Back Ext - 3x8-10 - :10 Sorenson Hold on last rep - rest 2 min