ATHLETE

A. “Three Amigos”
Teams of 3
AMRAP 20:
7 Kettlebell Swings (70/53)
7 Box Jumps (24″/20″)
20m Sprint
7 Burpees
20m Sprint

Teammates cycle through, one athlete at a time completing full rounds.
Score is total number of rounds the team completes in 20 minutes.

B. Accumuluate:
3 min Plank Hold
2 min Hollow Hold
1 min Superman Hold

BARBELL CLUB

A. “CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep