Once through for Time:

75 M walking lunge (length of black mat)

10 pullups

20 goblet squats (70/44)

75 M walking lunge

8 pullups

16 goblet squats

75 M walking lunge

6 pullups

12 goblet squats

75 M walking lunge

4 pullups

8 goblet squats

75 M walking lunge

2 pullups

4 goblet squats

75 M walking lunge

1 pullup

2 goblet squats

via (30) Trident CrossFit.


Tabata This!

20 seconds of work, 10 seconds of rest – 8 intervals. Tabata score is least number of reps performed in any of the eight intervals.

1. Jumping lunges

2. Hollow rocks

3. Box jumps (24/20)

4. Renegades (25/15)

5. Kettlebell swings (53/35)



800m Run

21 KB Swings (53/35)

21 Pullups

21 Double Unders

21 Box Jumps (24/20)

 

600m Run

15 KB Swings (53/35)

15 Pullups

15 Double Unders

15 Box Jumps (24/20)

 

400m Run

9 KB Swings (53/35)

9 Pullups

9 Double Unders

9 Box Jumps (24/20)


10 Min Clock:

C2B Pull Ups – start with 5 reps, then add 1 rep EMOM for 10 minutes

4 Min “rest” – starts with 400 M Run, then rest for the remaining clock

10 Min Clock:

Push Press – (135/95# or 65% of 1 RM) start with 5 reps, then add 1 rep EMOM for 10 minutes


10 Min Clock:

C2B Pull Ups – start with 5 reps, then add 1 rep EMOM for 10 minutes

4 Min “rest” – starts with 400 M Run, then rest for the remaining clock

10 Min Clock:

Push Press – (135/95# or 65% of 1 RM) start with 5 reps, then add 1 rep EMOM for 10 minutes