Crossfit
3 rounds of 3 minutes on / 1 minute rest:
20/15 x calorie row
15 x burpee over rower
-remaining time max reps dumbbell man-makers 15kg/10kg
-4:00 rest-
3 rounds of 3 minutes on / 1 minute rest:
20 x box jumps
1o x power snatch 40kg/30kg
-remaining time max reps overhead squats 40kg/30kg
Sweat
3 rounds of 3 minutes on / 1 minute rest:
20/15 x calorie row
15 x burpee over rower
-remaining time max reps dumbbell man-makers 15kg/10kg
-4:00 rest-
3 rounds of 3 minutes on / 1 minute rest:
20 x box jumps
1o x power snatch 40kg/30kg
-remaining time max reps overhead squats 40kg/30kg
-4:00 rest-
12 minute amrap of:
6 x hang kettlebell snatch 24kg/16kg (3 each arm)
12 x 1 arm kettlebell thrusters 24kg/16kg (6 each arm)
24 x double-unders