CrossFit

A, Warm Up

B, Front Squats
3 reps every minute for 10 minutes

C, 1 Round of
4 Stations, 3:00 per Station
with 60 Seconds rest between Stations.

1 – For Time
50 Abmat Situps
25 Burpees
(rest if finished before the 3:00)

Rest 60 Seconds

2 – Assault Bike Max Calories in 3:00

Rest 60 Seconds

3 – Row for Max Calories in 3:00

Rest 60 Seconds

4 – 3 Minute AMRAP of
10 Wall Balls
20 Russian Twists