For time:
If you've got a weight vest or body armor, wear it.
7 rounds for time of:
"Smurph"
For Time: 1 mile Run 50 Pull-up 100 Push-up 150 Squat 1 mile Run
7 Rounds for time:
Run 400m 21 Walking Lunges 15 Ring Rows 9 Burpees
With 10kg vest....
Run 5k with a weight 20lb vest
For Time:
50 air squats 10 burpees 40 sit ups 10 burpees 30 lunges 10 burpees 20 KBS 24/16Kg 10 burpees 10m Bear Crawl 10 Burpees 20 KBS 24/16Kg 10 burpees 30 lunges 10 burpees 40 sit ups 10 burpees 50 air squats
Use a weight vest if you have one!
20min AMRAP:
5 Ring Push Ups 10 Box Jumps 15 Sit Ups 20 Walking Lunges
Wear a Weighted Vest
400m run 5 x Cindy 400m run 5 x Cindy 400m run
Wear a Weighted vest....
