9min AMRAP:
Buy-in – 1000m Run, Row or 2.5km Bike
9 Muscle-Ups (Ring or Bar) MRX Chest to Bar
11 Over the Bar Burpees
Rest 3min
11min AMRAP:
Buy-in -1200m Run, Row or 3km Bike
9 Over the Bar Burpees
11 Thrusters 75/55 RX+95/65 MRX 55/35lbs
Core Development
1min Max Ball Slams 30/20/14/10lbs
1min Max Barbell Sit-Up to Press
CFHSV RUNNING & ENDURANCE WOD:
1000m run
rest 1 minute
10 x 100m sprint, 100m recovery walk between efforts
1000m run
