CROSSFIT
Partner “Eva” (45min Cap)
Five rounds for time of:
Run 800 meters (1000m Row)
30 KB Swings 70/53
30 Pull-ups
– One person working at a time (even the run)
– Split the work however you want
– Scaled options for solo athlete:
** Complete 3 Rounds for time, or
** 5 RFT of 400m run; 15 KB Swings; 15 pull-ups

CROSSFIT
Box Jumps for Height
* 20 minutes to jump as high as you can
* Work on getting comfortable jumping


9 minute Ladder Up by 3
Deadlift 275/195
Knees to Elbows


ENDURANCE
Sled Sprint/ log carry

CROSSFIT
3 Rounds for Time (14 min Cap)
3 RFT (14 min Cap)
Run 400m
30 DU
20 SDHP 115/75
10 HSPU



Bulgarian Split Squats (rear leg raised on bench or box)
5×5 each leg
50/35 DB each hand

CROSSFIT
Dumbbell COE
10 Rounds for Time (30 min cap)
10 DB Thrusters 50/35
10 Ring Push-ups


ENDURANCE
10k Row

CROSSFIT
With a running clock Row a 2K then work up to a 1 Rep Max Squat Clean.
Men: 13 minutes
Women: 14 minutes

Row 2K


Squat Clean 1RM

ENDURANCE
1600 meter run
60 DB Snatches 50/35
400 meter run
50 Med Ball Cleans
400 meter run
40 Alternating Goblet Lunges
400 meter run
30 Burpee Pullups
400 meter run
20 Tire Flips
1600 Meter Run

CROSSFIT
Death by Wallballs (20 min)
Minute 1: 1 Wallball 20/14
Minute 2: 2 WB
…
Minute 20: 20 WB
* Post highest round completed
* Once you fail to complete the required WB for a round, do Half (round up) of the failed reps every minute on the minute for the remainder of the time.
e.g. — if you fail on round 16, do 8 WB EMOM for the remainder. If you fail on 15, you still do 8.

CROSSFIT
3 Rounds For Time (12 min Cap)

5 Push Press 135/95
10 FS 135/95
15 Toes to Bar
CFC Run


5 x 12 Hip Bridges (increasing weight)
superset with 1 minute weighted planks
ENDURANCE
300 meter run RI: 30 Seconds Effort: 95%
400 meter run RI: 45 Seconds Effort: 80%
600 meter run RI: 60 Seconds Effort: 90%
800 meter run RI: 90 Seconds Effort: 80%
1600 meter run RI: 3 Minutes Effort: 90%
800 meter run RI: 90 Seconds Effort: 80%
600 meter run RI: 60 Seconds Effort: 90%
400 meter run RI: 30 Seconds Effort: 80%
300 meter run Effort: 95%

CROSSFIT
For Time
27 Burpees
21 Box Jumps 30/24
15 DB Squat Cleans 50/35 each hand
9 Wall Walks
15 DB Squat Cleans
21 Box Jumps
27 Burpees
* 150 meter Pumpkin (Slamball) Carry 50/30 “BETWEEN” each movement
* 150m is to the end of the building and back
* Begin and end with Burpees

CROSSFIT
Deadlift 10×2
* 25 minutes
* increasing weight

AMRAP 8
8 Thrusters 95/65
8 V-ups


ENDURANCE
10×100 meter sprints
RI: walk back