RookieFit YOU GO I GO 20 minutes AMRAP 20m Walking lunge (weighted) 100m Farmers carry Mains 400m run 400m lunge 400m run THEN 7 Rounds 10 Pull-ups 10 SDHP 40/30

In 8 minutes Find heavy 7 Push Jerk Heavy Friday YOU GO I GO 10 Rounds 5 Shoulder to overhead 80/60 40m farmers carry RookieFit Press 4 sets of 10 reps 5 Rounds Push-ups Max set * after each set 20m bear walk rest as needed between rounds Ring rows 3 sets of 10 reps

Every minute until close to max. 5 Deadlifts M – increase by 10kg F – increase by 5 kg Weights start at 60/40 YOU GO I GO 10 Deadlift 120 / 95 10 Shuttle run

Mains 5 Rounds 1 minute Row 1 minute Double under 1 minute Rope climb 1 minute Rest RookieFit 4 Rounds 1 minute Row 1 minute Double under (Skipping) 1 minute Pull-up 1 minute Rest

Mains Every 3 minutes for 5 Rounds 3 Box jumps @ 40/36 For time: 70 Front squats @ 75/55 Every break 7 T2b RookieFit YOU GO I GO 20 minute AMRAP 10 Burpee 10 Deadlift 10 Box jumps

Mains Elizabeth 21-15-9 Power clean 60/40 Ring dip “Post WOD” Accumulate in a pair 8 minute Handstand Hold Before Athlete A comes down off wall Athlete B must first kick up. Penalty = 5 Burpees RookieFit 10-1 Db thruster After every Round run 100m Skill/Ab V-ups 5 sets of 7-10 reps

Mains THE WORKOUT IS……. CrossFit RookieFit 16 Minute AMRAP 20 Kettlebell swing 20m Walking Lunge Run 200m

Mains Press 5-5-5 Push Press 3-3-3-3 Split Jerk 1-1-1-1-1 RookieFit Deadlift 8-8-8 Back squat 20RM Push-ups 4 sets of 15 reps

AMRAP 22 minutes “YOU GO I GO” Partner workout 20 Kb Russian swings 32/24 20m DB OHWL 20/15 20m Bear walk AMRAP 7 minutes (In pairs) Handstand push-ups

Mains 4 TOTAL ROUNDS Each Round for time: 500m row (must be under M-1.35 / F-1.50) 30 wall balls *Rest as need between rounds RookieFit 4 TOTAL ROUNDS Each Round for time: 500m row (JUST GO HARD..ISH) 20 wall balls *Rest as need between rounds