Wednesday: Burner..

CROSSFIT

STRENGTH

Split jerk 10 x 1 reps

* Lift every minute and build to a heavy single

CONDITIONING

5 rounds for time of:

50 Double unders
12 STO

* Time cap 10 mins

FITNESS

In teams of 4 and in bump style - 

AMRAP in 15 mins:
Run 200m (run hard coz you get a rest next)
Rest
Ski erg
Box jumps or step ups
* The run is the timing piece where once the runner gets in they tag the rester who goes to the skier who bumps onto the box jumper who bumps onto the run.

At 17 mins -
(Using 2 rowers per team of 4)
Row 2k / 1600m on each machine
* 10 min cap

At 29 mins -
AMRAP in 8 mins:
100m Ski sprint
20 Box bridges
15 Box sit-ups