Monday: Scrambled..

CROSSFIT

CONDITIONING

On a continuously running clock - 

9 rounds of: (2 min cap on each round)

Round 1 -
Run 200m
16 Burpees 

Round 2 -
Run 200m
20 KB swings 

Round 3 -
Run 200m
24 Air squats 

* Start a new round every 2 mins. Repeat x 3 times through.

FITNESS

3 rounds of:

Min 1: Echo Bike Cals
Min 2: Lunge Walk Shuttle
Min 3: Ski Erg Cals
Min 4: Bear Crawl Shuttle
Min 5: Assault Bike Cals
Min 6: Shuttle Run

At 8 min mark - 
(In partners)
R1: 30 Synchro Flares
R2: 40 Synchro Single Leg V-Ups
R3: 50 Synchro 3 Step Bicycles Crunches

Next round starts at the 10min mark

At 32 min mark -
In partners
4 min max Empty bar/ Plate Thrusters