CrosSFit

OHS: 12 minutes to find a heavy 10.

Then Run workout:

800 Meter Run
50 Sit-Ups, 50 Deadlifts (115/75)
600 Meter Run
35 Sit-Ups, 35 Deadlifts (115/75)
400 Meter Run
20 Sit-Ups, 20 Deadlifts (115/75)

Sport

Front Squat: 3 RM. TEST!

Then 15 minutes AMRAP:

Front Rack Farmers Carry 2 x 53/35 # KBs. 100 feet

+ 50 Double Unders + 25 Double KB Russian Swings