Quickfit
16´Partner AMRAP
100 Trusters
100 GTOH
800m Row (Taking turns every 200m)

Strength
BSS, 5x6
DL, 5x5
Pushups, 5x6

CrossFit
Skill / Strength: strict pull ups
5x5 weighted or not. Work in groups of 2 or 3.

Conditioning: 20' AMRAP
500m row
12 WBS
500m row
14 WBS
500m row
16 WBS
500m row
18 WBS etc... Increase WB rep by 2 on every round.
Teams of 2: split the workload however you want.

Light: 4/6kg
Rx: 6/9kg
Advanced: 9/14kg

by Louie

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