Conditioning #1
Run 800m
Then, 10 Rounds of the couplet:
10 Handstand Push-ups
10 Single-leg Squats
Then, Run 800m
Conditioning #2
12 Min AMRAP
20 GHD Sit-ups
5 Strict Muscle-ups
Without GHD or Hanging Rings:
12 Min AMRAP
30 AbMat Sit-ups
10 Ring Digs
5 Strict Chest-to-bar Pull-ups
Conditioning #3
Row 2000m
50 Wall Balls
Row 1000m
35 Wall Balls
Row 500m
20 Wall Balls
Without Rower or height for Wall Balls:
Bike 2 miles
30 Thrusters (95/65)
Bike 1 Mile
20 Thrusters (95/65)
Bike 0.5 Mile
10 Thrusters (95/65)
Conditioning #4
3 Rounds
30 DB Snatches (50/35)
30 Toes-to-bars
Strength #1
5×3 Overhead Squat
Start @ 80% 1 RM and work up
Strength #2
7×3 Split Jerk
Start @ 70% 1 RM and work up
Workouts from CrossFit.com.
320 Gym 