CrossFit WOD, August 29, 2023

Hip Halo Warm Up
-into-
8 min AMRAP
30-second Assault Bike (build in pace)
5 Down Dog/Seal Pose Transitions
5 Situp
5 Wall Ball Thrusters

Toes to Bar: Week 4

Partner workout – one partner works while the other rests.
* Advanced: Accumulate 40 Strict Toes To Bar as a team
* Intermediate: Accumulate 30 Strict Toes To Bar as a team
* Beginner: Accumulate 30 Strict Knee Raises as a team
* Alternative: Accumulate a 2 min plank hold as a team (can be on knees to scale down or on rings to scale up)

**EACH TIME A PARTNER BREAKS, RUN 200m TOGETHER **

TIME CAP: 12 minutes

"Row ""2k PR Paced"" Workouts"

500m at RPE8, 2 Min Rest
125m at RPE9, 2 Min Rest
400m at RPE8, 90 Sec Rest
125m at RPE9, 90 Sec Rest
300m at RPE8, 60 Sec Rest
125m at RPE9

Teams of 2 (1:1)
30:00 Amrap
15/12 Calorie Assault Bike (or 12/10 Echo)
10 GHD’s (or V-ups)
15 Wall Balls (20/14)
10 GHD’s (or V-ups)
15/12 Calorie Assault Bike (or 12/10 Echo)
* Partner 1 completes a full round then rests while Partner 2 completes a round.
(KG conv: 9/7 WB)