Conditioning:

Option 1:

500m Row

25 Squats

400m Ski

20 Ring rows

900m Bike

15 Push-ups

 

4 rounds for time

(30:00 cap)

 

†Levels:

• Intermediate/70+ Advanced: Same as advanced
• Beginner/70+ Scaled: 400m row, 20 squats, 300m ski, 15 ring rows, 700m bike, 10 push-ups

 

Option 2:

CrossFit Games Open WOD 26.3

2 rounds of:

12 Burpees-over-bar

12 Cleans (95/65)

12 Burpee-over-bar

12 Thrusters (95/65)

…then…

2 rounds of:

12 Burpees-over-bar

12 Cleans (115/75)

12 Burpee-over-bar

12 Thrusters (115/75)

…then…

2 rounds of:

12 Burpees-over-bar

12 Cleans (135/85)

12 Burpee-over-bar

12 Thrusters (135/85)

 

For time

(16:00 cap)

 

†Levels:

• Masters 55+ Rx: Same reps, Bar 1 (75/55), Bar 2 (95/65), Bar 3 (115/75)
• Scaled (16-54): Same reps, may step over the barbell on burpees, Bar 1 (65/45), Bar 2 (85/55), Bar 3 (95/65)
• Masters 55+ Scaled: Same reps, may step over the barbell on burpees, Bar 1 (55/35), Bar 2 (75/45), Bar 3 (85/55)

 

 

Post results and experiences in the comments