CrossFit

4 Rounds for Time:

  • 8 Hang Squat Clean Thrusters(75/115)
  • 12 Burpee over the box Jumps
  • 16 KB Swings(35/53)

*Rest 1:1 Example: If Round 1 takes you 2 minutes to complete, you will rest 2 minutes before beginning round 2.

Basics

5 Rounds for Time:

  • 10 Air Squats
  • 5 Burpees
  • 10 Pushups
  • 5 Situps