3 x 100 cal assault bike

3 min rest

AFAP (As Fast As Possible)
4 rounds of
400m Rennen
3x
5 Pull Ups
10 Push Ups
15 Squats

timecap 25''

3r +400

AMRAP (As Many Rounds As Possible)
in 16′ of
200m Sandbag Carry
10 Ring Dips
10 Plate Burpees

>> 3r+200+3

center-home

5 rounds for time
20 Box Jump
15 burbees
10 OHS with stick
Time cap 15 min

Sprints - 150m - 3x150m - 26, 24, 22
Hills - 20x20m

• 1000 Meter Row
• 50 45lb Thrusters
• 30 Pull-ups

Gave our poor rower some love on this one today, it did not return the favor. Always a sneaky, hard workout. 5:49 RX

150m sprints - 3x150m - on track - 24, 22, 22
100m sprints - 2x100m - on track - 14.7, 14.3

20 min AMRAP of:

7 Thrusters 50lbs dumbell in each hand
3 Rope Ascendts (5mts)
7 Kettlebell Swings 70lbs (2pood)

VERY IMPORTANT NOTE:
This WOD was done un Crossfit Quito, Ecuador, which is, at 2,850mts above sea level, the highest crossfit box in the world.

Needless to say, oxygen was extremely limited!!! and I got tired in a second... but David's yelling and support were key for getting the last round + reps on this one!!

Result was:
5 rounds + 2 Thrusters

10-9-8-7-6-5-4-3-2-1 reps of:

Push ups
Pull ups
Jumping squads