For Max Calories:
0:00-5:00
800m Run
5:00-10:00
Max Machine Cals
10:00-15:00
800m Run
15:00-20:00
Max Machine Cals
20:00-23:00
400m Run
23:00-25:00
Max Machine Cals
25:00-28:00
400m Run
28:00-30:00
Max Machine Cals
2×3@60-65%
2×2@70-75%
2×1@80-85%
1×3@70%
1×2@80%
1×1@90%
For Time:
4 Rounds
2 Wall Walks
8 Dbl DB Snatches
2 Wall Walks
16 Ab Mat Sit Ups
For Time:
5 Rounds:
5 Shoulder Press
10 Burpee Chest 2 Bar
-into-
4 Rounds
4 Shoulder Press
12 Burpee Chest 2 Bar
-into-
3 Rounds
3 Shoulder Presses
15 Burpee Chest 2 Bar
Time cap:25 mins
Push Jerk (1 Rep Max)
For Time:
4 Rounds
25 Wall Balls
15 KB Swings
12/9/6/3 Clean & Jerks
Increase weight on your barbell as you decrease reps every round.
Time cap: 15 mins
5×3@80-85%
Pick one weight for all 5 sets.
AMRAP x 15
8 Deadlifts @65-70%
16 T2B
8 Box Jumps
CrossFit Wig Wag 