WOD

CrossFit

Conditioning:

AMRAP 15 Minutes
5 DB Burpee Deadlifts 50/35
50 ft DB Farmer Carry

Followed by:

Rowing
Minutes 1-2-3: 20/14 Calories
Minute 4: Rest
Minute 5-6-7: 15/11 Calories
Minute 8: Rest
Minutes 9-10-11-12: 10/8 Calories

Phoenix Fit

Conditioning:

Five sets for max reps, each against a 3-minute running clock:
Row 500 Meters
L-Seated Dumbbell Press x Max Reps
Rest 3 minutes between sets.

Followed by:

Five rounds for time of:
20 Kettlebell Swings
15/10 Calories of Assault Bike