Run:

3x( 200m + 400m+ 600m)

Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

3 rounds for time:

5 Clean & jerk

10 Toes to bar

15 Wall ball shots

Run 400 m

“CrossFit Total”

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

Rest Day

Fundamental work:

Shoulder Press, Back Squat, Dead Lift

then,

3 rounds for time of:

Run 400m

10 Dead lifts, 155/55 pounds

20 Kettle bell swings, 35/18 pounds

30 Abmat sit-ups

As many reps/rounds as possible:

Teams will complete the following couplets in 10 min intervals:

Rope Climb

Max reps of handstand push-ups

&

Ring rows

Max reps of bench press, 155 pounds

Five rounds for time of:

95 pound Thruster, 15 reps

15 Bar-facing burpees

3 rounds for time:

Run 800 meters

10 Toes to bar

Complete as many rounds as possible in 20 minutes of:

5 Chest to bar Pull-ups

10 Wall ball shots, 20 pound ball

15 Kettlebell swings, 1.5 pood

OR…

“Cindy”

5 Pull-ups

10 Push-ups

15 Squats

For Max Load:

Thruster:

3-3-3-3-3-3-3