REPEAT X 3 for time ( max of 27 mins)
- Time recorded -
Round 1

1 - 250m run (small lap)
2 - 40 sit ups
3- (Alternate) 30 ( kettle bell swings / plank push ups)
4- 20 step ups
5- (stop watch) 1 min high Planks

Round 2
1 - 250 skips
2 - 40 sit ups
3- (Alternate) 30 ( kettle bell swings / plank push ups)
4- 20 step ups
5- (stop watch) 1 min high Planks

5 rounds
Max rounds in 3 minutes of
6x Push-ups
12x Squats
18x Kb swing

Rest 1 minute after completion

7RM x2

Muscle
Upper

Metcon
10 x 200-meter sprints
Rest as needed between efforts.
Post best and worst times to comments.

ENDURANCE

TEAM OF 2

For Time..

2000/1600m Row

2 mile/1.6 mile bike

50 BB Front Squat 60/45

1500/1100m Row

1.7/1.3 mile bike

50 STOH

1000/800m Row

1.0/0.8 mile bike

50 Cluster

800/500m Row

0.8/0.5 mile bike

50 BB Front Squat

3 Sets - Not for Time
6 KB Cross Body Split Squat/leg
20sec Side Plank R
20sec Forearm Plank
20sec Side Plank L

3+ Hours Before or After CFE Strength & Conditioning WOD

Choose ONE of the following sports:
Swim 4 x (6:00 on, 4:00 off)
Bike 4 x (6:00 on, 4:00 off)
Run 4 x (6:00 on, 4:00 off)
Row 4 x (6:00 on, 4:00 off)

3 rounds for time of:
135-lb. Thrusters, 7 reps
21 Pull-ups

Etukyykky, 5 x 5

Warm Up
30-40 band pull aparts
then 2 rounds

1:30 easy/mod pace row
50 single unders
10+10 lateral box step ups
10+10 single arm db press
15-20 hollow rocks
:30 side plank R/L