June 27, 2018

CROSSFIT
Conditioning: 3 Rounds Each for Time
“Triad”
At 0:00 complete:
21-15-9
Wall Balls (20/14)
Box Jumps (24/20)

At 6:00 complete:
50/35 Assault Bike Calories

At 12:00 complete:
150 Double Unders

SWEAT
Conditioning: AMRAP 6 Rounds x 4:00
Sprint Tri Intervals
6 Rounds of:
4:00 AMRAP:
30/20 Calorie Row
20/15 Calorie Assault Bike
AMRAP of 10m Shuttles in remaining time
Rest 4 mins between rounds