July 2024

AMRAP 20 min: teams of 3;P1 sled pushes down 25m (flag pole), then sled push back 25mP2 HEAVY farmers carry 50m down (black top line) and back 50mP3. easy recovery spin on bike Lvl6: sled 4×45/2×45, 88/70#Lvl5: sled 4×35/2×35, 70/53#Lvl4: sled 4×25/2×25, 53/44#Lvl3: sled 4×15/2×15, 44/35Lvl2: sled 4×10/2×10, 35/26Lvl1: sled 2×10/1×10, 26/18

CrossFit (team) Workout: teams of 2; I go, you go, each movement; (I go 1 cal bike, you go 1 cal bike, 1 go 1 thruster, you go 1 thruster…) AMRAP 5 min;1 cal bike, 1 barbell thruster2 cal bike, 2 barbell thruster3 cal bike, 3 barbell thruster4 cal bike, 4 barbell thruster…continue until 5