Monday: Tap and Go..

CROSSFIT

CONDITIONING

Every 5 mins for 5 rounds:

Run 200m
6 Clean and jerks
12 T2B
Run 200m

* Goal is sub 3 min rounds

ACCESSORY

At 28 mins - 

Tabata of:

Single leg V-up

* Hold plank in rest

FITNESS

Working 1:1 with a partner

AMRAP in 12 mins:

5 Burpee box jump overs each
8 5m Bear crawl shuttles each
11 V-ups each
14 Calorie Assault / Echo bike (alternate each round)

rest 2 mins

200 Flares
* One partner must always be holding a plank while the other works
* 5 min cap

rest 1 min

AMRAP in 12 mins:

10 Synchro Step ups
16 Synchro Bear crawl shuttles
22 Synchro Knee tucks (from the floor)
28 Calorie Assault or Echo bike (alternate each round and share the work)