Steel City Crossfit

Try this pair:

21-15-9

• Thrusters (95 or 65 lbs)
• Pull-ups

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Rest Day.

• Sprint 100m — then — Walk 100m — 10 times each

then do this circuit 3 times:

• 100 jumping jacks
• 75 body squats
• 50 push-ups
• 25 burpees

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1 minute at each station, 2 times through:

• Dumbell Bench Press
• Box Jump
• Rope Climb
• Sit-up
• Row
• Squat
• Body Row

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Rest Day.

• 400m Sprint
• 12 Deadlift
• 40 Squats

Then

• 6×3 Press

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Try this: 3 times though

• 400m sprint
• 10 Deadlift (75% max)
• 40 Squats

Then:

• Press:  6 sets of 3 reps

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Try this: 1 time through for time

• 500m row - or - 800m run
• 40 Squats (with your bodyweight on the bar)
• 30 Sit-ups
• 20 Push-ups
• 10 Pull-ups

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Rest Day.