Warm up
5 minute aerobic/athlete choice.

CrossFit/Performance
10min AMRAP…
200m Run,
1 Rope Climb,
5 Box Jumps (20/24).

rest 5:00

10min AMRAP…
200m Row,
10 Walking Lunges,
30 Single unders.

rest 5:00

10min AMRAP…
50ft Farmer Walk (#tough),
15 Sit-ups
30 sec. FLR. (off floor)

Competition
10 minute aerobic of choice (row, run, mix)
+
20 min AMRAP @ sustainable aerobic pace…
200m Row @ 80%,
5 Wall walks,
50ft Farmer Walk (#tough),
20 Walking Lunges,
2 Rope Climb,
200m Run @ 80%.