1. Warm up
2. Strength
Pause Front Squat 3-3-3-3-3
3. WOD
08:00 CrossFit Endurance
2 RFT
1k Row
25 Thrusters (20/15)
15 Pull Up
800m Run
20 Burpee
20 Wall Ball (20/14)
09:00 Crossfit WOD
In pairs
10 rounds
200m Run (both athletes running at the same time)
Then 1 athlete working and 1 resting they both do:
7 K2E
10 Ring Row
15 Air Squats
4. Recovery