“Warm Up”
Run/Row 10 min Max Distance (teams of 2)
P1 200 m run
P2 Row
Switch every time a parent is back from their run
“Too Complex”
(teams of 2)
20 min AMRAP
2 Bear Complex (1 each)
5 Sync Burpees
4 Bear Complex (2 each)
5 Sync Burpees
6, 8, 10, etc w/5 Sync Burpees between each round
You can work at the same time on the bear complex, but might not want too!?
CrossFit One World – CrossFit Bench Press (5 set x 8 reps, building up to 60% of 1rm max) Metcon (No Measure) 4 Rounds for Time 6 Rope Climbs 12 HSPUs 24 Box Jumps (20/24)
CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 6×4 4 Rep Overhead Squat @ 45% Increase Weight by 5 every set) Metcon (Time) 20 Double Unders 21 Thrusters 21 Pull Ups 20 Double Unders 15 Thrusters 15 Pull up 20 Double Unders 9 Thrusters 9 Pull ups Rx 75/45 Rx+ 105/75 Time Cap…
CrossFit One World – CrossFit Back Squat (12 Min E2MOM 6×4 4 Rep Back Squat @ 65% Increase Weight by 5 every set) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAPS 20 Russian KB Swings 10 Goblet Squats 25 Feet Single Arm Overhead KB Walking Lunges RX KB 70/53
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