Saturday: Single File..

CROSSFIT

CONDITIONING

In teams of 4 and in Indian file -

5 rounds each of:
15 / 12 Calorie Ski erg
20 Box jump overs
15 / 12 Calorie Bike erg
30 Jump lunges

* Next team member may begin when person in front has moved forward to the next movement. If P1 is still on the second movement and P2 has finished the first movement, P3 may not join the workout until P1 moves forward.

FITNESS

Working in partners -

0 - 5 min mark - 
5 min AMRAP:
Sled Push 60/40kg
1:1 w partner choose your own # of laps

5 - 15 min mark - 
10 min AMRAP:
10 Slamball over the shoulder
10 Slamball Push Press
10 Slamball Crunches
1:1 rounds w partner

15 - 20 min mark - 
5 min AMRAP:
Sled Push 90/65kg
1:1 w partner choose your own # of laps

20 - 30 min mark -
10min AMRAP:
10 Plate GTO
10 Plate Lunges
10 Plate Side to Sides (2:1)

30 - 35 min -
5 min AMRAP:
Sled Push (no weight)
1:1 w partner choose your own # of laps