Individual
A. 3 machines of fun
2 minutes machine one
2 minutes machine two
2 minutes machine three
R2 between rds x 2
**transition will eat into ur time per machine. Hustle up.
**2nd rd will be intervals of :40 hard / :20 easy on machines.
B. amrap 3’s
1 wall walk
3 strict pull-ups
6 pushups
9 air squats
Rest 1 min x 3 rds
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Team
A. Afap
2k row (alt every 250m)
5k c2 bike (alt every 500m)
B. Amrap 12
Alt 1:1
1 wall walk
3 pull-ups (strict where possible)
6 pushups
9 air squats
12 synchro wb abmat sit-ups
**1 athlete performs 3-6-9 then both synchro 12 sit-ups. Next athlete performs 3-6-9 and then both synchro 12 sit-ups again etc