25 September

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. CrossFit Class

"The Standard"

WITH A 35M CLOCK COUNTING DOWN: 100/65 CAL ROW OR BIKE PINK LOOP + 2 HILLS 100/65 CAL ROW OR BIKE W/TIME REMAINING COMPLETE AMRAP: 5 BURPEES TO TARGET 10 T2B 15 WALLBALLS (20/14) *6+27 1. PINK LOOP + 2 IS THE PINK LOOP BUT AT THE TOP OF THE BIG HILL, TURN AROUND AND RUN BACK DOWN, THEN COMPLETE A HILL SPRINT TO THE TOP OF THE HILL. RUN/WALK BACK TO THE BOTTOM AND COMPLETE A 2ND HILL SPRINT, AFTER THE 2ND HILL SPRINT, CONTINUE BACK TO THE GYM. 2. SCORE IS ROUNDS AND REPS OF THE 5/10/15. 3. IF YOU ROW FIRST, BIKE SECOND AND VICE VERSA. 4. IF YOU DID THIS INCORRECTLY THE FIRST TIME, REPEAT IT THE SAME WAY FOR THE RETEST I.E. HILLS. SAME ORDER FOR BIKE AND ROW.

Training Session (1040a) Jiu Jitsu (2 Hours)