Crossfit
Teams of 3
25 min AMRAP
______ Calorie Row (Work/Rest/Rest)
30 Alternating Dumbbell Snatches (Work/Work/Work)
_______Double Unders (Work/Rest/Rest)
10 Rope Climbs (Work/Rest/Rest)
Fitness: 70 Cals/ 400 Single Unders
Performance: 90 Cals/200 Doubles
Open: 90 Cals/300 Doubles
Athletes: Fun partner work today. (Work/Rest/Rest) Means one athlete is working while the others are resting. Work/Work/Work means all three athletes are working at the same time.
DRIVE
Every 10 minutes for 30 Minutes
100 M KB Suitcase carry (Switch hands whenever you want)
200 M Run
300 M Bike
20 Burpees
40 KB Swings
60 Air Squats
*Score is the time on your slowest round*
**Adjust so you can finish with 1:00-:30 rest at the end of each round.**
