saturday

Warm-up

3:00 Row (Increasing Effort top of each minute)

Into…

AMRAP x 5 MINUTES
10 Air Squats
5 Tuck Jumps
10 Empty Barbell Strict Press
5 Burpee Broad Jumps

8 am CrossFit

"Small"
​Three rounds for time of:
Row 1000 meters
50 Burpees
50 Box jumps, 24"/20"
Run 800 meters
***Highly encouraged to do this as a partner workout. Divide the row, burpees, and box jumps among partners. Both partners complete the 800m run together.***
In memory of U.S. Army Staff Sgt. Marc Small.

9 am CrossFit Basics

FOR TIME in TEAMS of 2:
50 Cal Row
30 Box Jumps (24/20)
50 Cal Row
40 Thrusters (75/55)|(65/45)
30 Box Jumps
50 Cal Row
50 Lateral Burpee Over Bar
40 Thrusters
30 Box Jumps
50 Cal Row
*Divide reps equally among partners. One partner working at a time.*

(Score is Time)