Optional Accessory
CONDITIONING

15-12-9

C2B
Cal Airbike

RPE 4

Target: unbroken sets, very heavy breathing.

5 x OHS 50/37.5kg
10 x Push Up

10 x Push Press 50/37.5kg
10 x Box Jump

6 x T2B
6 x DB Snatch alt.

Presses & lunges

10min amrap with a single kettlebell or dumbbell 24/16 kg

10 push press L
10 OH walking lunge L
10 push press R
10 OH walking lunge R

Olympic weightlifting technique

AMRAP 50:
300/250m Row
25 DU
20 Push-ups
15 WB 9/6kg
100m Run on skillmill
Rest 3min
This is ment to be fast!!! Can you go under 4min every round? Try to hold on to that time! 💪🏼

STRENGTH

4 rounds, rest as needed:

1) 6 Bench Press
2) 5 Weighted Pull-Up
3) 6+6 KB Front Rack Box Step-Up

RPE 4

10-11 Squat Snatch 1RM
11-12 Basic Endurance CrossFit
12-13 Squat Snatch 1RM

Complete as many rounds as possible in 19 minutes of:

• 3 muscle-ups
• 1 shuttle sprint, 5 yards, 10 yards, 15 yards
• 6 burpee box jump-overs, 20-in. box

On the burpees, jump over the box without touching it.