190626

CrossFit (Performance)
Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 – 20 Double-Unders + 10 Deadlifts (275/185 lbs)
Station 2 – 250/200 Meters of Rowing or 15/10 Calories of Assault Bike
Station 3 – 12 Burpee Box Jump-Overs (24″/20″)
Station 4 – 200 Meter Run

​For stations 2 and 4, pick a distance/calories that will force you to work hard for 45-60 seconds.

CrossFit (Fitness)
Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 – 20 Walking Lunges with DB/KB Farmer’s Carry
Station 2 – 250/200 Meters of Rowing or 15/10 Calories of Assault Bike
Station 3 – 15 Burpees
Station 4 – 200 Meter Run

For stations 2 and 4, pick a distance/calories that will force you to work hard for 45-60 seconds.