Friday: Bike Erg Burgers..

CROSSFIT

CONDITIONING

AMRAP in 5 mins:
1500m Bike erg or 1200m Bike erg
then
12 Deadlifts 62.5 / 45 kg or 45 / 30 kg
12 Burpee box jump overs

rest 4 mins

At the 9 mins -
AMRAP in 5 mins:
1500m Bike erg or 1200m Bike erg
then
9 Deadlifts 85 / 55 kg or 60 / 40 kg
9 Burpee box jump overs

rest 4 mins

At the 18 mins -
AMRAP in 5 mins:
1500m Bike erg
6 Deadlifts 102.5 / 70 kg or 70 / 45 kg
6 Burpee box jump overs

FITNESS

At 0 min mark -
Row 2km / 1.6km
*Every 2min, 5 Burpees over the rower
10 min time cap

At 12 min mark -
100 / 75 cal Echo Bike
*Every 2min, 10 Straddle Jumps
10 min time cap

At 24 min mark -
Ski 1.6km/1.2km
*Every 2min, 15 Squat jumps
10 min time cap

At 36 min mark -
EMOM 10:
Min 1 - 60 bicycles
Min 2 - 50 Side to sides
Min 3 - 40 Single leg v-ups
Min 4 - 30 Hollow rocks
Min 5 - 20 Plank walk ups
* Complete x 2 rounds