Crossfit
with a running clock:
0:00-3:00
400m x run
remaining time amrap:
5 x push press 60kg/40kg
5 x burpee over bar
4:00-7:00
400m x run
remaining time max calorie row
8:00-11:00
400m x run
remaining time amrap:
5 x push press 60kg/40kg
5 x burpee over bar
12:00-15:00
400m x run
remaining time max calorie row
Sweat
ladder seven
35 minute ladder +1's
handstand push-ups
thrusters 60kg/40kg
knees to elbow
deadlift 110kg/75kg
burpee
kettlebell swings 32kg/24kg
pull-ups