Cate's CF Xanthi

FITNESS + INTRO TEAM  WOD  strength AMRAP 20 : #P1 100m run                                     (10 unbroken) Thrusters as #P2-->as many reps as possible burpee over box *Switch stations when #P1 complete 1 round !WHEN each team complete 100 thrusters continue remaining time doing as many sychronized sit ups as possible 

FITNESS + INTRO WOD 2 Rnds of : 40 cal row 40 db snatch , 20 db squat, 20 pull up (for FITNESS) or 20 ring row (for INTRO)

FITNESS WOD 3RFT : 400m run, 15 Hang power clean, 9 pull up INTRO WOD 4RFT : 200m run, 15 burpee jump over box 

FITNESS + INTRO WOD  AMRAP 12 :  10 T2b/ K2e/k2c 15 wall ball 25 DU/ 50 singles

FITNESS + INTRO WOD  3 Rnds - AMARAP 4   each 1. 30 cal row or bike - rem. time thrusters 2. 400m Run - rem time kb SDHP 3. 30 Cal Row  or bike - rem time swings -rest btw rnds 1' min.