CrossFit Rx – CrossFit

“Team Tosh Splash” (Time)

3 Rounds with a Partner:

250 Meter Row

500 Meter Row

750 Meter Row
Each athlete does each interval.

Rest while your partner works.

Finisher

Accumulate 2:30 in Banded Plank

CrossFit Rx – CrossFit

31 Heroes (AMRAP – Reps)

31 Minute AMRAP of:

Partner 1:

8 Thrusters, 155# / 105#

6 Rope Climbs, 15 ft.

11 Box Jumps, 30″ / 24″

Partner 2:

400m Run with sandbag, 45# / 25#
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
To learn more about 31 Heroes click here

CrossFit Rx – CrossFit

Weighted Pull-ups (3×3, ascending. )

Deadlift (4×6 @ 42X2 tempo, ascending)

Accessory

3 sets:

A1. Landmine Meadows Row x8/arm

A2. Landmine Trunk Rotation x6/ side

Finisher

Barbell Glute bridge 3×8

CrossFit Rx – CrossFit

“Blockbuster” (No Measure)

AMRAP 5:

Buy-In: 50/35 Calorie Bike

Max Rounds of “The Chief” (135/95)

Rest 5 Minutes

AMRAP 5:

Buy-In: 35/25 Calorie Bike

Max Rounds of “The Chief” (155/105)

Rest 5 Minutes

AMRAP 5:

Buy-In: 20/15 Calorie Bike

Max Rounds of “The Chief” (185/135)
*1 Round of “The Chief”:

3 Power Cleans

6 Push-ups

9 Air Squats

Finisher

Accumulate 120 Band pull aparts

CrossFit Rx – CrossFit

Snatch Balance (3×3 @ technically moderate weight)

Overhead Squat (3×5 @ 42X2 tempo, rest 90s)

Muscle Snatch (Build up to Heavy set of 3 Or 4×3 @ moderate )

Snatch Grip Pendlay Row (3×8)