Skill
5 rounds, each for time:
6 burpee box jump overs
12/8 assault bike calories
Rest about 2-3 minutes between rounds
We’re practicing some hard sprints on the assault bike after a short burpee box jump over buy-in today. Work on staying efficient and quick on the burpee box jump over, and then hit each assault bike effort as hard and fast as you can. Record the slowest of your 5 rounds.
Workout of the Day
AMRAP in 8 minutes:
25 crossovers
5 hang squat cleans
Load your bar to a heavy enough weight that you find it either challenging or impossible to go unbroken on every round across the 8 minutes. Scale the crossovers to a volume and difficulty that takes no more than 30 seconds to complete. If you pushed hard in the skill work and don’t have much left in the tank, then lighten up the weight and take it slower, focusing on quality of movement.
standard: 95/65
rx: 135/95
sport: 155/105
metcon: 4×1:45 on, 0:15 off