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Friday

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CrossFit

AMRAP 12 Minutes:

Run 200 meters

50-ft handstand walk

L3/L2: Run 200m

L1: Run 100/Bike 300

L3: Handstand Walk 50′

L2: Wall handstand releases x 50 reps

L1: Box handstand hand releases x 50 reps

*scale as needed further to 50′ bear crawl

Longevity

AMRAP 12 Min:

Jog 100m (scale to bike 300m)

Bear Crawl 50′

QuickFit

3 Rounds:

30 Air Squats

Row 500m

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