WARMUP
Coaches Choice
WOD
CROSSFIT TOTAL
OR
5 rounds
(35 min cap)
10 strict pull ups
20 burpees
30 situps
40 double under
50m lunge walk with squat after each lunge
eXpress WOD
eXpress WARMUP
WOD
in teams of 2
Switching every 2 mins for 32 mins
8 rounds per athlete
Row 250m
12 goblet squats 70/53
max burpees for remaining time