9am CrossFit WOD

Partner Workout
AMRAP in 10 Minutes:
• 20 Toes to Bar
• 30 Hang KB/DB Snatch
• 40 Airdyne Calories

Rest 2 Minutes

AMRAP in 6 Minutes:
Running (Partners Alternate 100m)

Rest 2 Minutes

AMRAP in 10 Minutes:
• 20 Toes to Bar
• 30 Hang KB/DB Snatch
• 40 Airdyne Calories

10am Running WOD

Warm-up
400-800m easy run
Footwork Drills

Endurance Workout
AMRAP in 15 Minutes:
• Run 200 meters
• Row 250 meters

* Every 2 rounds, complete 20 Air Squats + 20 Push-ups, then carry on.

Optional Additional Work
5-6 x 100m Strides