All

Bike 20/14 Calories
20 PVC Wrist Rotations
then
Stretch/Mobilize
then
10 Muscle Cleans
10 Hip Squat Cleans
10 Low Hang Squat Cleans
10 Squat Cleans from "floor"

None

Squat Clean
6x3 @ 70-75% 1RM

Today's focus is on technique and positions, not weight. Drop and reset each rep, no touch and go.

All

None

Every 3:00 for 15:00
20/14 Calorie Bike

Time cap: 1:00 per round
Scale to 15/12 or 12/9 to hit the time frame

All

None

Bent Over Barbell Row
3x12

Focus on control, don't use your hips

QuickFit

With a partner
20 Partner Wall Balls over pull up bar
40 back to back ball around the worlds, switch directions after 20 reps
20 Partner Wall Balls over pull up bar

None

Pumpkin WOD
With a pumpkin (med ball)
Run 600m
50 Steps Overhead Walking Lunge
40 Wall Balls
30 V-Ups holding pumpkin in arms
20/15 Calorie Row holding pumpkin
10 Burpees to Pumpkin + Pumpkin to Overhead
5 4-position push ups

4 position push up =
push up with one hand on ball and one hand on floor +
push up with both hands on ball +
push up with one hand on floor on opposite side of ball from first rep +
push up with both hands on ball

All

Row 350m
20 Empty Bar Thrusters
20 Tall Box Jumps, increase height every 5 reps (not for speed)

None

Back Squat
Work up to a heavy single around 90%
then
5x3 @ 82.5% 1RM

All

None

21-15-9
Hang Squat Cleans 115/75lbs
Box Jump Overs 24/20"

This should be a leg burner. Pick a weight where you can hang on for big sets of cleans.

Beginner: 18-12-6; 85/55; 20/16"
Intermediate: 100/60
Advanced: Rx

Competitor Extra

None

"Perfect Pace"

Run 400m x 5

Rest 2:00

Goal here is to hold your PR mile pace for all five 400s

QuickFit

Run 200m
then
15-10-5
Sit Ups
30-20-10
Mountain Climbers

None

AMRAP 5:00 x 3 rounds
Ski 12/8 Calories
4 D-Ball Clean and Jerks
:30 Hold

Round 1: Low Plank
Round 2: Flutter Kicks
Round 3: Wall Sit with D-Ball

Rest 2:00 between AMRAPs

All

20 PVC Pass Through
10 PVC Overhead Squats
then
Stretch/Mobilize
then
8 Wall Balls
10 Snatch Grip Back Rack Push Press
8 Wall Balls
10 Power Snatch from Power Position
8 Wall Balls
10 Squat Snatches from Power Position
8 Wall Balls
10 Snatch Pulls from the "floor"

REINFORCE GOOD POSITIONS

None

Squat Snatch

Warm Up
4x2 @ 60-70%
w/ pause at knee
drop and reset

then

7x1 @ 80-90%

Stay in the percentage window and move better!

All

None

3 Rounds
20 Burpees to 6" Target
30 Wall Balls 20/14lbs
40 Single Dumbbell Hang Clean and Jerk 50/35lbs

Time cap: 15:00

Beginner: 15 Burpees; 20 Wall Balls 14/10; 30 DB CnJ 30/15#
Intermediate: 25 WB; 40/25 DB
Advanced: Rx

Competitor Extra

None

3 Rounds

20/14 Calories on Air Bike
10 Deadlift 315/225lbs
5 Ring Muscle Up + 1's

Rest 3:00

QuickFit

30 Steps Walking Lunge
30 High Knees
30 Butt Kickers
10 Jumping Lunges

None

6 rounds for time of:
Run 200m
10 Box Jumps
10 Kettlebell Swings

EMOM 5
Max set of unbroken push ups, rest remainder of minute. If <5 reps go every :30 for 3:00.

All

2 Rounds
20 Goblet Squats
:40 Handstand Hold
Row 250m

None

Pause Front Squat
Build to a Heavy Triple
Then perform 3x3 @ 80% of your triple

All

None

6 rounds each with a partner
Row 15/10 Calories
9 Handstand Push Ups

Alternate full rounds

Beginner: 9 Double Dumbbell Push Press
Intermediate: 3-5 Kipping Handstand Push Ups
Advanced: Rx
Competitor: Max reps strict HSPU immediately into kipping

All

Description:Sunday (10/28) - Seb
Warm-up
600m Run
750m Row
600m Run
CAP at 12 Min - To encourage Scaling (Similar to last week)

None

Every 2 minutes for 10 Minutes
5 Thrusters
- Build in Weight across all 5 sets.

All

None

3 min AMRAP
35 Double Unders
9 Thrusters (95/65 - ~50%)

- 3 min Rest -

3 min AMRAP
35 Double Unders
6 Thrusters (135/95 - ~70%)

- 3 min Rest -

3 min AMRAP
35 Double Unders
3 Thrusters (185/125- ~85%)

All

3 rounds each as a team of 3
Bike 8/5 Calories
4 Strict Pull Ups or Jumping Pull Ups
2 Burpees

None

AMRAP 20
10 Burpees
15 Push Ups
200m run
15 Kettlebell Swings
10 Burpees
Sled push - 1 Driveway

All

Row 90/60 Cals (switching every 15/10 cals)
Resting partner performs 2 Plank Walk Outs

None

Sumo Deadlift
3-3-3
Heavy, but perfect controlled reps

All

None

AMRAP 10
4 Overhead Squats 155/105lbs
40 Double Unders

The first rep of overhead squats should be performed as a squat snatch. Lighten the load to practice this higher skill movement.

Beginner: 95/60; 15 Double Unders or 30 single leg singles per side
Intermediate: 125/80; 25 Single Unders
Advanced: Rx

Competitor Extra

None

Run 5K

Improve the pace each 1K

QuickFit

Run 200m
5 Plank Walk Outs
30 Steps Walking Lunge

None

AMRAP 12
8 Single Arm Dumbbell Hang Clean and Jerk, one side
8 Dumbell Squats
8 Single Arm Dumbbell Hang Clean and Jerk, other side
8 Dumbbell Squats
8 Burpees
Forward facing sled drag (one driveway)

30 Russian Twists with Med Ball
:20 Side Plank
30 Russian Twists with Med Ball
:20 Side Plank, other side
30 Russian Twists with Med Ball

All

Alternating EMOM 8:00
A) :20 Handstand Hold
B) :45 Jump Rope

Round 1: Single Unders (fast)
Round 2: Left foot only singles
Round 3: Right foot only singles
Round 4: Double Unders

None

Push Press
4x4 @ 60%+ 1RM Jerk

All

None

For Time
30 Thrusters 135/95lbs
6 Rope Climbs

Beginner: 85/60; 40 Ring Rows or 6x30' Sled Pull
Intermediate: 115/80; Climbs to 12'
Advanced: Rx
Competitor: 3 Legless + 3 w/ Legs

Competitor Extra

None

5 Rounds
Not For Time

7 Strict Handstand Push Ups
10 Toes to Bar

Rest as needed

QuickFit

2 rounds
20' banded arm lateral crawl, each way
20 High Knees
20 Butt Kickers
10 Alternating High Kicks

None

AMRAP 2 x 5
Run 200m
8 Lateral Burpees over Bench (hand assisted)
Max reps dumbbell bench press in remaining time

Rest 1:00 between rounds

2:00 twisted cross/side

All

3 Rounds
Run 200m
:15 Hold in the Top of the Ring Dip
10 Push Ups
:15 Front Squat Hold in the bottom of the squat, empty bar

None

Squat Clean

Warm Up
4x2 @ 60-70%
w/ pause at knee
drop and reset

then

7x1 @ 80-90%

Stay in the percentage window and move better!

All

Elizabeth

21-15-9
Squat Cleans 135/95lbs
Ring Dips

Beginner: 15-10-5 reps; 95/65; Bench Dips or Plate Push Ups
Intermediate: 115/80#; 15-10-5 Ring Dips
Advanced: Rx

Competitor Extra

None

AMRAP 5:00 x 4
75 Double Unders
100' D-Ball Lunge 100/70lbs
Max Rep Handstand Push Ups in remaining time
Rest :90

QuickFit

3-2-1
10m forward + backward bear crawl
30-20-10
Russian Kettlebell Swings

None

Row 1000/800m
4 rounds
10 Push Ups
10 Sit Ups
Row 750m
3 rounds
10 Push Ups
10 Sit Ups
Row 500m
2 rounds
10 Push Ups
10 Sit Ups
Row 250m

3 rounds
10 GHD Hip Extensions + :10 Hip Extension Hold

All

None

Back Squat 1 rep
Back Squat 3-3-3-3-3

All

None

For Time
Row 1000m
50 Sumo Deadlift High Pull 75/55lbs
50 Pistols

Beginner: 30 SDLHP; Step Back Lunges or Single leg lower off box, switch every 5
Intermediate: 40 SDLHP; 40 Rig assisted or Band assisted Pistols
Advanced: Rx

Competitor Extra

None

3 Rounds
60 Air Squats
40 Push Ups
20 Chest to Bar

Rest 2:00

QuickFit

Run 200m
5 Burpees
Run 100m
5 Burpees

None

Every 3:30 for 4 rounds
Run 400m
15 Kettlebell Swings
10 Ring Rows or Pull Ups

3x12 Bulgarian Split Squats, each side

All

20 PVC Pass Through
10 PVC Overhead Squats
then
Stretch/Mobilize
then
7 Burpees
10 Snatch Grip Back Rack Push Press
7 Burpees
10 Power Snatch from Power Position
7 Burpees
10 Squat Snatches from Power Position
7 Burpees
10 Snatch Pulls from the "floor"

None

Squat Snatch
6x3 70-75%

All

None

AMRAP 12
30 Wall Balls 20/14lbs
10 Power Cleans 135/95lbs

Beginner: 20 Wall Balls 14/10#; 95/65
Intermediate: 25 Wall Balls; 115/80#
Advanced: Rx

The wall balls should be 3 sets or less for the whole workout. Scale volume. Power cleans should be at a moderate weight.

Competitor Extra

None

4 Rounds
5 Ring Muscle Ups
30' Handstand walk
Run 200m

The focus is on the gymnastics so use the run to recover. Advanced athletes can push on the run.

QuickFit

2 rounds
30 plate jumps
100m Alternating arm ski

None

4 rounds for time of
12 Burpees to Plate
12 Plate Ground to Overhead
12 Steps Plate Overhead Walking Lunge
12/8 Calorie Ski

2 sets
20 Psoas March
:30 Superman Hold

All

Run 600m
then
3 rounds
:30 work, :30 rest
Russian Kettlebell Swings

None

Sumo Deadlift 1RM

All

Cindy

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

All

None

40 Minute Run

Run out 20 minutes, Run back 20 minutes

Two part test:
Total distance covered
and
How close you get to the start point at the end

QuickFit

5x10m shuttle runs
:30 Superman Hold
3x10m shuttle runs
:30 Superman Hold
1x10m shuttle run

None

5 rounds for time of:
Bike 20/14 Calories
Run 200m
5 D-Ball Clean to Shoulder

Accumulate 50 GHD Sit Ups

All

200m Walk w/ Plate overhead, 45/25
30 Alternating Sandbag Box Step Ups, 24/20"

None

Split Jerk 1RM

All

None

12-9-6-3
Strict Handstand Push Ups
Power Snatch 95/65lbs

Beginner: Seated strict dumbbell press or 4-3-2-1 Wall Walks; 75/45#
Intermediate: Kipping HSPU or reduced ROM SHSPU; 85/55#
Advanced: Rx

All

Lynne

5 Rounds
Max Rep Bench @ Bodyweight
Rest 2:00
Max Rep Strict Pull Ups
Rest 2:00

QuickFit

2 rounds
15 Air Squats
30 Plate Jumps
15 Strict Plate Press

None

30-25-20-15-10-5
Wall Balls
Heavy Jump Ropes
Star Plank (seconds each side)

3:00 recovery row/bike/run

All

AMRAP 4:00
10 Medball Cleans
10 Ring Rows
10 Wall Balls
10 Ring Rows

None

Squat Clean 1RM

All

None

AMRAP 5

Using 70% if your 1RM Clean, maximum reps of squat cleans.

Competitor Extra

None

AMRAP 5 Minutes x 2

Ski 750m/600m
15 Deadlifts 225/155lbs
Max Rope Climbs in remaining time

Rest 2:00

QuickFit

100m run
10 Plank Walk Outs with tempo push up (3 seconds down, fast up)
1:00 Row

None

AMRAP 3 Minutes x 4
Row 20/15 Calories
12/6 Push Ups on Dumbbells
12 Alternating Curls
12 Dumbbell Push Press
Dumbbell Farmers Hold with remaining time

Rest 1:00 minute between rounds

2:00 Low Plank

All

EMOM 4:00
30' Duck Walk
10 Air Squats

Both movements in the same minute

Then

250/200m Row Sprint

None

Back Squat 3RM

All

None

3 Rounds
9 Thrusters 115/75lbs
12 Bar Facing Burpees
15 Toes to Bar

Time cap: 12:00

Beginner: 75/45; Toes to Hip Level
Intermediate: 95/65; 10 Toes to Bar
Advanced: Rx

Competitor Extra

None

Row 2K

QuickFit

2 rounds
6 Burpees
6 Wall Balls
12 Russian Twists with Med Ball

None

3 rounds
Bike 16/12 Calories
24 Sit Ups
36 Russian Kettlebell Swings

100 Flutter Kicks
20 Alternating Single Leg V-Ups

All

2 rounds
10/10 calf raises (foot on plate with heel hanging off)
10 Plate Good Mornings
10 Squats with plate at extension

None

AMRAP 20
6/6 Single kettlebell thrusters
9 Single Kettlebell Deadlifts
12 Sit Ups
2 Sled Push (there and back)
200m run

All

3 Rounds
Bike 500m
8 Burpees
10 PVC Pass Throughs
12 PVC Overhead Squats

None

1RM Squat Snatch

All

None

AMRAP 5:00

Using 70% if your 1RM Snatch, maximum reps of squat snatches.

If you can perform squat snatches with consistent mechanics under fatigue, stick with squat snatch. If you have mobility or mechanics issues, switch to power snatch to preserve positions and intensity.

Competitor Extra

None

For Time
30 Muscle Up +1s

(After completing each MU rep, perform an extra Ring Dip before starting your next MU)

All

CrossFit Open 14.4

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

All

None

15 minute AMRAP
30 Back Squats (135/95)
30 Toes to Bar
30 Back Squats (136/95)
30 Deficit Handstand Push Ups (6/4)
30 Back Squats (135/95)
30/20 Ring Muscle Ups

All

None

Deadlift 5RM

All

None

12-9-6 D-Ball Over Shoulder 100/70lbs
9-6-3 Bar Muscle Ups

Time Cap: 8:00

Beginner: 60/40 Sandbag; Strict Chin Ups
Intermediate: 70/50#; Chest to Bar Pull Ups
Advanced: Rx

Competitor Extra

None

Row 10k

QuickFit

Run 100m
20 Steps Walking Lunge with twist
Ski 5/3 Cal
30 High Plank Shoulder Taps
Run 100m

None

AMRAP 15
Ski 10/7 Calories
15 Alternating Dumbbell Snatch
20 Alternating Jumping Lunges

2-3 minute recovery bike

All

40 Band Pull Aparts
10 Palms Down, 10 Palms Up x 2

Then

3 Rounds
:30 HS Hold
8 Push Up
8 Box Jump Overs

None

Shoulder Press 3RM

All

None

AMRAP 15 Minutes
3 Power Snatch 155/105lbs
6 Ring Dips
9 Box Jump Overs 24/20"

Beginner: 95/55; 6 Plate Push Ups or :15 Ring Support Hold; 20/16", step ups allowed
Intermediate: 125/75; 6 Static Bar Dips
Advanced: Rx

Competitor Extra

None

Death by Assault Bike Calories

Min 1 - 1 Calories
Min 2 - 2 Calories
etc...

QuickFit

10 Burpees
8 Plank Walk Outs
6 Burpees
4 Plank Walk Outs
2 Burpees
then
1:00 Row

None

500m row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups or Ring Rows

Rest 1:00

10 Pull Ups or Ring Rows
20 Push Ups
30 Sit Ups
40 Air Squats
500m row

200m Farmers Carry (athlete's choice object and weight)

Olympic Weightlifting

None

Snatch
70% 2x3
75% 1x3
80% 3x2
85% 3x2
90% 3x1

**Drop and reset each time. Do not go up in weight if you are not consistent and hitting your lifts (SetsxReps)

All

None

Hang Squat Clean 2RM

All

None

2 Rounds
Row 50/40 Calories
50 Wallballs
Run 400m
50 Empty Bar Thrusters

Time Cap 20:00

Beginner: 30/25 Cal; 30 WB & Thrusters
Intermediate: 40 WB & Thrusters
Advanced: Rx

Competitor Extra

None

AMRAP 8 Minutes

Max Sets of 5 Unbroken Ring Muscle Ups

Endurance

400m jog, 20 pistons (e), 15 push ups, 10 tuck jumps, 5 plank walk outs
-Dynamic stretches/ drills

None

1600m run, rest, 1200m run, rest, 800m run, rest, 400m run
(Rest begins with 2 min and decreases :30sec each round)

QuickFit

2 rounds
Bike 6/4 Calories
6 Single Dumbbell Suitcase Deadlift/side
12 Skater Jumps

None

Every 3:00 for 15:00
Bike 15/10 Calories
8 Dumbbell Burpee + Ground to Overhead
50 Alternating Single Unders

10 V-Ups
1:00 Low Plank Hold
10 V-Ups
1:00 High Plank Hold
10 V-Ups

All

20 PVC Pass Through
then
3 Hip Power Snatch
:10 Pause Overhead Squat
3 High Hang Power Snatch
:10 Pause Overhead Squat
3 Low Hang Power Snatch
:10 Pause Overhead Squat

3 Hip Squat Snatch
3 High Hang Squat Snatch
3 Low Hang Squat Snatch

None

Hang Squat Snatch 2RM

All

None

AMRAP 6 Minutes
Climb the Ladder
3 Bar Facing Burpees
3 Shoulder to Overhead 135/95lbs
6,6, 9,9, 12,12 ....

Beginner: 95/55
Intermediate: 115/75
Advanced: Rx

All

None

3 Rounds
Max Set of Toes to Bar
Rest 2:00

Score is total reps

All

3 rounds
5-10 Push Ups
10 Air Squats
then
1:00 Row

None

3 rounds for time of:
Row 35/25 Calories
10 Dumbbell Bench Press
15 Lateral Bench Jump Overs (hands on bench)
15 Dumbbell Goblet Squats
Rest 2:00

30 Steady Banded Good Mornings

All

None

Back Squat 1RM

All

None

3 Rounds
75 Double Unders
12 Squat Cleans 115/75lbs
12 Chest to Bar Pull Ups

Target time: 8-12 minutes

Beginner: 75 Single Unders or 7 sets of 10 Singles + 1 DU Attempt; 8-10 cleans @ 95/55; 8-10 strict banded pull ups
Intermediate: 40 Double Unders; 8-10 cleans @ 115/75; 8-10 Chin over Bar Pull Ups
Advanced: Rx

All

None

Death by Handstand Walk
Minute 1 - 5'
Minute 2 - 10'
Minute 3 - 15'
Etc.
Set up a turn around spot when necessary

QuickFit

Run 200m
20 Air Squats
20 Prisoner Good Mornings
20 Sit Ups

None

2 rounds
30 Wall Balls
45 Kettlebell Swings
600m run

AMRAP 4
:30 on/:30 Off
Max reps V-Ups

All

3 Steady Rounds
7 Hip Extensions or Plate Hug Good Mornings
7 Ring Push Ups
(Control eccentric, speed on concentric)
Bike 500m

None

Press Grip Bench Press
5x5 Heavier Than last time

All

None

3 rounds for time of:
Ski 24/18 Calories
8 D-Ball Clean and Jerks, 100/70
3 Rope Climbs

Large class: Alternate machines each round (bike/row/ski)

Scale rope climbs to 9 single arm ring rows, each side

All

None

WODAPALOOZA Online Qualifier Event 1
12 Minute Time Cap

150 Double Unders
60 Wallballs (20, 14lbs @ 10ft)
30 Chest to Bar
150 Double Unders

All

3:00 Banded Glute Activation

then
3 Rounds
10 Box Jumps, step down
10 Snatch Balance, empty bar

None

Back Squat 4-4 @ 90%
Back Squat 3-3 @ 90%+

All

None

AMRAP 12 Minutes
3 Squat Snatch 185/125lbs
Run 200m

Scale snatch weight to 80% 1RM

Competitor Extra

None

Row 6k
Each 1k split should be slightly faster than the last, Build your pace throughout the entire piece.

QuickFit

Run 600m

None

4 rounds
15 Burpees
2x15m Sled Push
20 D-Ball Shoulder to Shoulder, 50/30
2x15m Sled Push

Rest 1:00 between rounds

3 rounds
:40 GHD Sit Ups
:20 Rest

All

2:00 of Wrist Mobility (4-way wrist stretch)

then

2 Rounds
10 Behind the Neck Push Presses
10 Tall Box Jumps (step down)

None

Strict Press
2x10 Warmup

then

3 Rep every 2:00 for 12 Minutes
As Heavy as possible.

Compare to Week 3

All

None

AMRAP 5 Minutes x 3
1 Round of "DT"
1 Round of "Cindy"
Rest 2:00

DT = 12 Deadlift, 9 Hang Power Cleans, 6 Push Jerks @ 155/105
Cindy = 5 Pull Ups, 10 Push Ups, 15 Squats

Beginner: 95/65; Banded Pull Ups or Ring Rows; 5 Push Ups
Intermediate: 125/85
Advanced: Rx

All

None

Every 4:00 for 12:00
Row 500/400m
Max Ring Muscle Ups in remaining time

Start each round with a big set of muscle ups and then continue with small, repeatable sets

QuickFit

2 rounds
12 Plate Hug Good Mornings
4 Single Arm Ring Rows/side
then
1:00 Bike

None

3 rounds for time of
Bike 1000m
21 Kettlebell Swings
12 Pull Ups or Ring Rows

1 minute low plank
1 minute psoas march
1 minute low plank

All

20 PVC Pass Through
then
3 Hip Power Snatch
:10 Pause Overhead Squat
3 High Hang Power Snatch
:10 Pause Overhead Squat
3 Low Hang Power Snatch
:10 Pause Overhead Squat

3 Hip Squat Snatch
3 High Hang Squat Snatch
3 Low Hang Squat Snatch

None

Pause Hip Position Snatch Warm Up
4x3 @ 40-60% 1RM
Drop and Reset

Hang Snatch (above knee)
Every 2 Minutes for 12 Minutes
1 Rep @ 90%+
Heavier than week 3

All

None

3 Rounds
30 DB Snatch 50/35lbs
20 Goblet Squats 50/35lbs
10 Ring Dips

Beginner: 30/15; 10 Bench Dips
Intermediate: 40/25; Parallel Bar Dips or :20 Ring Support Hold
Advanced: Rx

All

None

Sprint 50m x 8

Rest 2-3 Minutes

Be sure to warm-up appropriately with a few runs building in speed.
Each effort should be 100%

QuickFit

5-4-3 Plank Walk Outs
15-12-9 Air Squats
then
Row 1:00

None

For time:
Row 2000m
Starting at 1:00, every minute perform 4 lateral burpees over rower

15-10-5
Rotating side hip bridges, each side

All

Row 500m
15 Box Jumps, step down
Row 300m
10 Box Jumps, step down
Row 100m
5 Box Jumps, step down

None

Deadlift 2-2-2-2

All

None

AMRAP 15 Minutes
6 Crushers 50/35lbs
6 Sandbag Box Step Overs, 60/40*, 24/20"
Run 100m

Crusher = Burpee w/ DBs in hand, stand up from burpee, dumbbell power clean & overhead
* Small classes can sub 6 Dumbbell Box Step Overs 50/35s

Beginner: 30/15#
Intermediate: 40/25#
Advanced: Rx

Competitor Extra

None

Accumulate 150 Push Ups in as few sets as possible

Rest less than :60 between sets

QuickFit

3 rounds
8 Lateral Squats
6 Burpees
4 Calorie Ski

None

EMOM 15
A) 20 Squats + Wall Sit until :50
B) 15 Frog Kicks + Flutter Kicks until :50
C) Ski 10/7 Calories

10 sets
5 GHD Hip Extensions + :05 Hip Extension hold
Rest as needed between sets

All

None

Back Squat 5x5 @ 80%

All

None

For Time
30-20-10
Bike Calories
Kettlebell Swings 53/35lbs

Time Cap:
8 Minutes

Female Bike: 21-14-7 Cal

Beginner: 35/18 KB
Intermediate: 44/26
Advanced: RX

All

None

Run 1 Mile x 3
Rest 4:00

Times should be within :05 seconds each interval

QuickFit

20 High Plank Shoulder Taps
20 Steps Walking Lunge with Twist
20 Bicycle Kicks
10 High Plank Shoulder Taps
10 Steps Walking Lunge with Twist
10 Bicycle Kicks

None

AMRAP 2:00 x 5
15 Plate Ground to Overhead
10 Burpees to Plate
30 Plate Jumps
Max Distance Plate Overhead Walking Lunge

Rest 1:00

100 Flutter Kicks with Plate held at extension over chest