CrossFit
Teams of 3
For Time:
Run 600 meters together
300 Front Squats (#95/65)
75 Burpees
150 Ski Erg Calories
75 Burpees
Bootcamp
5 min
500m row then AMRAP
15 KBS or RKBS
10 plank KB touch
5 min
500m ski then AMRAP
10 sprawls
10 alt lunges
5 min
45Cals bike then AMRAP
10 tricep dips
10 bench jump overs
5 min
400m run then AMRAP
15 squat jumps
10 cross mountain climbers
*rest /transition 1 min between each station.
6 mins - 30on/30off
Sit ups
Plank
Alt single leg v-ups
Hollow hold
