190509

CrossFit (Performance)
Every minute, on the minute, for 30 minutes (6 sets) of:
Minute 1 – 12/8 Calories of Row or Assault Bike
Minute 2 – 8 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 12 Chest-to-Bar Pull-Ups
Minute 4 – Front-Racked Alternating Reverse Lunges x 12 reps (135/95 lbs)
Minute 5 – 8 Strict Handstand Push-Ups

If you’re performing this with friends (best way to do so), please start at different stations and rotate through for the 30 minutes.

CrossFit (Fitness)
Every minute, on the minute, for 30 minutes (6 sets) of:
Minute 1 – 12/8 Calories of Row or Assault Bike
Minute 2 – 12 Burpees
Minute 3 – 8 Strict Pull-Ups
Minute 4 – Alternating Reverse Lunges with DB/KBs x 12 reps
Minute 5 – 8 Strict Handstand Push-Ups or Dumbbell Strict Press

If you’re performing this with friends (best way to do so), please start at different stations and rotate through for the 30 minutes.