CrossFit
DEATH BY (7:00 CAP)....
6 Russian KB Swings
Reps increase by 6 every MIN
-Rest 3:00-
DEATH BY (7:00 CAP)...
5 Up-Down Box Jump Over 20"
Reps increase by 5 every Min
-Rest 3:00-
DEATH BY (7:00 CAP)...
4 Ring Rows/Kipping Pull-Ups/ C2B Pullups
Reps increase by 4 every Min
*7:00 Cap on all "Death By"
Rounds. If fail before 7
completed rounds, drop
down at least 2 levels from
where you failed and Continue to end
Boot Camp
5 ROUNDS
1:30 STATIONS
:30 Rest b/t Stations
No Rest b/t Rounds
STATION 1
:45 Russian Twists
:45 Tuck Hold
STATION 2
Max Cal Bike/Ski
STATION 3
:45 Up-Downs
:45 Plank Hold
STATION 4
Max Cal Bike/Ski