CCX

Work-Out 1: 10:00 AMRAP (Alt Full Rounds)

10 Up- Downs (No Press-up)

10 Alt Lunge

10 Ab Mats

10 Cal Bike (Resting Partner)

3:00 Rest

Work-Out 2: 10:00 AMRAP (Alt Full Rounds)

10 Alt D/B Snatch

10 D/B Lunge (OH If Possible)

10 V-sits

10 Cal Bike (Resting Partner)

3:00 Rest

Work-Out 3: 10:00 AMRAP (Alt Full Rounds)

10 Hang Clusters (5 Each Arm)

10 Weighted Sit-ups (Anchor feet on Bike)

10 Cal Bike (Resting Partner)

CCHIIT (Lunch Time Session)

Every 3:00 for 10 rounds

1000m/850m Bike or 500m/450m row/ski (2 min work max)

Amrap Russian KB swings in remaining time.

24/16

TF Cardio & Conditioning

Warm-up 6:00 AMRAP

5 Cal Bike

10 KB Deadlifts

15 Press-ups

20 Air Squats

Metcon 30:00 AMRAP

500m/0.4 Bike

5 – 10 – 15… Abmats

5 – 10 – 15… KB Goblet Squats

5 – 10 – 15… Down-ups

5 – 10 – 15… KB SDHP (Shin-to-Chin)

Reps Go Up By 5 Each Round

Aim Is To Get As Far As Possible In 30:00