All Levels:

 

In team of two:

400 m Buddy carry

60 Deadlifts 135/95 lbs

50 Front squats

40 Burpees over the bar

50 Wall ball shots 20/14 lbs

60 Power cleans

400 m Run

 

*** Divide the workload equally between partners. ***

 

 

Advanced Class:

 

A. 10 min. Pistol practice

 

B. EMOM 12 min. (alt.):

6-12 Pistols

30 sec. Freestanding HS hold

50 DU's

 

C. 5 Round for reps of:

1 min. Box jumps 24/20''

1 min. Wall ball shots 20/14 lbs

1 min. Row (cal)

Rest 1 min.

*** Sourse: CrossFit.com***