A.
4 sets of:
A1. Romanian Deadlift x 6-8 reps @ 2011
Rest 45 seconds
A2. Push-Ups x 10-15 reps @ 21X1
Rest 90 seconds
4 sets:
B1. Wall Ball Shots x 10- 15 unbroken reps
Rest 45 seconds
B2. Elbows to Plank x 8-10 reps
Rest 90 seconds
+
In teams of three, with one partner per station, complete as many Man-Makers as possible in 12 minutes of: Rotation occurs when athlete returns from the 400m run. Keep running pace high so the person doing man makers gets quick relief and your team can score the most reps!
Station 1 – 400 Meter Run
Station 2 – Man-Makers
Station 3 – Rest
Rest 45 seconds
B2. Elbows to Plank x 8-10 reps
Rest 90 seconds
+
In teams of three, with one partner per station, complete as many Man-Makers as possible in 12 minutes of: Rotation occurs when athlete returns from the 400m run. Keep running pace high so the person doing man makers gets quick relief and your team can score the most reps!
Station 1 – 400 Meter Run
Station 2 – Man-Makers
Station 3 – Rest
CrossFit:
5 sets of:
A1. Deadlift x 4-6 reps @ 21X1
Rest 20 seconds
A2. Ring Push-Ups x max reps @ 1010
Rest 2 minutes
+
10 minute AMRAP
55#/35# Kettlebell Swings x 15 reps
Wall Ball Shots x 15 reps
55#/35# Kettlebell Swings x 15 reps
Wall Ball Shots x 15 reps
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