CrossFit:
1 Rep Push Press Max
Then,
Barsall
12 Minute Amrap:
8 Toes 2 Bar
8 Deadlifts 155/105
8 Shoulder to Overhead 155/105
1 Rep Push Press Max
Then,
Barsall
12 Minute Amrap:
8 Toes 2 Bar
8 Deadlifts 185/125
8 Shoulder to Overhead 185/125
Then,
Assault Bike Conditioning
20 Calorie Bike
Rest 2:00
15 Calorie Bike
Rest 1:30
10 Calorie Bike
*2 Rounds, rest 3:00 between rounds
Synergy:
Squat Strength:
10 DB Front Squats + :30 Glute Bridge
*5 Rounds
Then,
The Worst
11-9-7-5-3-5-7-9-11
Burpees
Calorie Assault Bike