A) Alternating on the 3:00 for 24 min
1st: Row 500m
2nd: Run 400m
B) Bench Press (13 min)
0:00 - 5 @ ⅓
2:00 - 3 @ ½
4:00 - 2 @ ⅔
6:00 - 1 @ 75-85%
9:00 - 1 @ 85-95%
12:00 - 1 @ 95-105%
C) Foam roll calves
Banded tricep stretch
A) For Time 800m Run 50 Pull-ups 100 Double Unders 800m Run B) Med Ball Complex C) Child Pose - 1 min Puppy Dog Pose - 1 min Foam Roll & Stretch Calves
A) “CrossFit Total” 1 Rep Max of: Back Squat Shoulder Press Deadlift B) Pigeon Pose - 2 min each side 2-Way Banded Shoulder - 1 min each side
A) 5 RFT (30 min cap) 6 Clean & Jerks (135/95) 12 Burpees Over the Bar 400m Run C) Forward Fold - 3 min Foam Roll & Stretch Calves