02

Chd

{

No Equipment

}

Legs

Complete 1,000 box step ups for time.

Box Step-Ups / 1,000

(Wear a weight vest)

Notes:

This is the CrossFit hero workout Chad. Don't jump out of the gate too hot. Make sure to take some time and just focus on taking one step at a time. Try and keep all breaks to 10-15 seconds.

06

Cndy

20 Minutes of as many reps as possible (AMRAP)

Pull-ups / 5

Push-ups / 5

Air Squats / 15

11

Bck

Do 4 rounds. Completing the circuit before taking a one minute rest.

Pull Ups / 4 x 10

Bent Over Row / 4 x 10

Seated Hammer Curls / 4 x 10

05

Cbo

Complete 5 rounds for time.

Dumbbell Snatch to Squat / 8

Box Step Up / 14

Burpee / 12

04

Chst

4 sets. Do all three exercises back to back to complete one set.

Incline Dumbbell Press / 3 x 8

Dumbbell Pullover / 3 x 8

Incline Push Up / 3 x 10

09

Ani

5 rounds for time. Go back to back from Double Under to Sit Up.

Jump Rope  / 50 / 40 / 30 / 20 / 10

Sit Up / 50 / 40 / 30 / 20/ 10

03

Frn

First round is 21 reps, second is 15 reps and third is 9 reps of each exercise. Complete for time.

Thrusters / 21 - 15 - 9

Pull Ups / 21 - 15 - 9