HAPPY BIRTHDAY TERA!!!!!!

Power CrossFit – CrossFit

Warm-up

EMOM: Metcon (Weight)

EMOM

Odd Minutes: 5 GI Janes (Burpee Pull Up)

Even Minutes: Death By 2 Bear Complex Ladder

RX Dudes: 95/115/135/155/175 etc.

RX Chicks: 55/65/75/85/95/105 etc.

(Don’t use all the 10’s set up your weights before and use bigger weights first)

Once you can’t complete the 2 Bear Complex in the minute the last weight you were able to complete is your score.

Rest 2 Minutes then Assault Bike Intervals

Assault Bike Intervals (10 Work/20 Rest) (Calories)

10 Seconds Work

20 Seconds Rest

8 Intervals (4:00 Minutes)


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