CrossFit

Endurance Sprint

1 minute Ski for distance

1 minute Row for distance

Rest as needed between movements

WOD

AMRAP 7
20 Double Unders
6 Toes to Bar
40 Double Unders
9 Toes to Bar
60 Double Unders
12 Toes to Bar
Return to 20/6 and continue

Competitor’s Class

10 x 3 Hip Squat Clean

5 Rounds
3 min AMRAP
3 OHS (80% of Snatch)
10 HSPU
3 Thrusters
AMRAP Bar Facing Burpees
-3 Min Rest-