John
AMRAP in 5:00 Minutes
12/10 Calorie Echo Bike/Row
12 GHD Situps/Toes-Bar
-right into-
AMRAP in 5:00 Minutes
12/10 Calorie Echo Bike/Row
5 Burpee Pullups
-directly into-
AMRAP in 5:00 Minutes
12/10 Calorie Echo Bike/Row
12 GHD Situps/Toes- Bar
5 Burpee Pullups
*Begin each 5:00 Minute AMRAP with a new 12/10 Calorie machine, regardless of where you were at.
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Accessory Work
3 Sets of:
15 Single Leg Glute Bridge (each side)
15 Glute Ham Raises (on GHD/Floor)
15 Single Leg DB RDL (each side)
CrossFit Division 
Row/GHD/burpee pull-ups
Amrap 1: 3 rounds
Amrap 2: 3 rounds
Amrap 3: 2 rounds + 7 cals
Rd 1: 2.5 rounds
Rd 2: 2 rounds
Rd 3: 1.5 rounds
Spicy. Accessories extra spicy.
Scaled to ab-mat sit-ups and burpee jumping pull-ups.
Round 1. 3 Rounds + 10 cal bike + 6 sit-ups
Round 2. 2 Rounds + 10 cal bike + 4 burpee pull-ups
Round 3. 2 Rounds + 2 cal bike
Row, Alt V-Ups, Burpee Pullups
Round 1: 3 rounds 4cal
Round 2: 2 rounds 12 cal
Round 3: 2 rounds 2 cal
Part 1.
Round 1. 3 Rounds (Row/GHD)
Round 2. 3 Rounds (Row/Burpee Pullups)
Round 3. 2 Rounds +12 Calories (Row/GHD/Burpee Pullups)
Part 2.
10 Sets: 2000km Row
Each set approx 8:10/130 Calories
R1 – 3 Rounds – Row/GHD
R2 – 3 Rounds – Row/Burpee Pull-ups
R3 – 2 Rounds + 12 Cal – Row/GHD/Burpee Pull-ups
Row/GHD
3 rounds + 12 cals
3 rounds + 12 cals
2 rounds + 12 cals