Thursday: Some Con..

CROSSFIT

CONDITIONING

Every 5 mins for 6 rounds:

1k / 800m Bike erg (2 min cap)
10 Hang power cleans 
15 T2B or Knee tucks
20 Wall balls
* Score each round and aim for at least 1 min rest

FITNESS

In add on style and on a 35 minute cap - 

Rd 1 - 5 Bear crawls (3m and 1 for 1)
Rd 2 - 10 Flares + 5 Bear crawls
Rd 3 - 15 Russian KB swings + 10 Flares + 5 Bear crawls
Rd 4 - 20 Tucks ups + 15 KB swings + 10 Flares + 5 Bear crawls
Rd 5 - 25 Squat jumps + 20 Tuck ups + 15 KB swings + 10 Flares + 5 Bear crawls
Rd 6 - 30 / 21 Echo bike calories + 25 Squat jumps + 20 Tuck ups + 15 KB swings + 10 Flares + 5 Bear crawls
Rd 7 - 35 KB Deadlifts (wide stance) + 30 / 21 Echo bike calories + 25 Squat jumps + 20 Tuck ups + 15 KB swings + 10 Flares + 5 Bear crawls
Rd 8 - 40 Side to sides + 35 KB Deadlifts + 30 / 21 Echo bike calories + 25 Squat jumps + 20 Tuck ups + 15 KB swings + 10 Flares + 5 Bear crawls