CCX 

Warm-Up: 5:00

WOD Brief

– Use First 100 Cal As Warm-up

Work-Out: 35:00 Cap (EMOM complete 5 Burpees – 1 person)

For Time, Split As You Wish:

100 Cal Row / Ski

100 Dips

100 Push-ups

100 Cal Bike

100 Squat Jumps

100 Alt D/B Lunge (Front Rack Lunge 1 x 22.5 / 1 x 15)

100 Ab Mats

100 V-Sits

CCHIIT (Lunch Time Session)

Fitness – ERG-Athalon

5:00 Row

5:00 Push-Ups

4:00 Bike

4:00 Air Squats

3:00 Ski

3:00 Sit-ups

2:00 Down-Ups

2:00 Walk-outs

1:00 All Out Bike

Cardio & Conditioning

Metcon 30:00 

3 x 9:00 AMRAPs

AMRAP 1:

15/12 Cal Row/Ski

15 Plate GTOH 15/10

10 Ab-mats

-2:00 Rest-

AMRAP 2:

15 Down-ups

15 OH Plate Lunges 15/10

10 Lying Leg Raises

-2:00 Rest-

AMRAP 3:

15/12 Cal Bike 

15 Plate Push-ups (Hands Off – Hands On – Push-up)

10 V-sits