CrossFit by Bodyfit

“Press, Push, Swing”
1. Press 1RM in 4 minutes
2. Tabata Push Ups – low score
3. AMRAP KBS (1.5/1 pd) in 4 minutes

warm up as you wish; with an empty bar as your starting point, add or subtract weights as needed on a 4 minute timer to determine your Press 1RM; once the 4 minutes is up, you have a 10 sec break before you begin 8 sets of Tabata Push Ups (20 sec work/10 sec rest) scored by the lowest # of reps you do in a set; once you have finished your last set of push ups, you have 10 sec before embarking on a 4 minute swing session with your favourite piece of metal for total reps.
Score = press 1RM in kg + low # in tabata push ups + total KBS (i.e. 70+15+75=160)

post score to comments

Endurance

WOD #1

8x200m

hold intervals within 3 seconds of each other or foul. Rest 90seconds before starting next interval. Follow intervals immediately with strength and recovery
WOD #2

Complete 2 rounds for time:

Sprint 40 yards
Rest 30 seconds
Sprint 60 yards
Rest 30 seconds
Sprint 80 yards
Rest 30 seconds
Sprint 100 yards
Rest 30 seconds
Sprint 80 yards
Rest 30 seconds
Sprint 60 yards
Rest 30 seconds
Sprint 40 yards
Rest 30 seconds