Category Archives: Uncategorized

6 RFT
400m Run
40 Squats
40 Rope Skips

90s Max Effort Each
Sit Ups
Ring Rows
Wall Ball
Rope Skips
Renegade Rows
Med Ball Clean
x3

3 RFT
800m Run
50 Squats
75 Lunges
100 Swings (light)

30m Clock
200 Burpees
Max Effort Row w/ remaining time

3 RFT
1600m Run
2m Max Effort Wall Ball

800m Run
100 Push Press 55#/35#
800m Run
100 Hang Cleans
800m Run
100 Front Rack Lunge
800m Run

2m Each Max Effort
Row for Cal
T2B
Sit Ups
Step Ups 20#/10#
Goblet Squat
x3

8m Row for Meters
2m Slam Ball Burpees
8m Run for Meters
2m Jumping Squats
8m Row for Meters
2m Rope Skips

3 RFT
1500m Row
50 Jumping Squats
50 Russian Twists 14#/10#