Pick your order For time: 100 KB Swings 100 Calorie Bike 100 Calorie Ski Erg 100 Calorie Row (RX-55/35)(M-45/30)

Complete both of these: Wod #1: 9:00 40 Double Unders 10 Hang Snatches (RX-95/65) (M-75/55) REST 2:00 Wod #2: 9:00 Ski Erg for Calories

Complete for time: 20-18-16-14-12-10 reps Front Rack DB Lunge Steps Pull Ups SL Sit Ups (RX-55/35) (M-45/30)

Complete 3 rounds of: 15 Squat Clean Thrusters 30 Wallball Sit Ups 20/14 50 Calorie Row (RX-115/75) (M-95/65)

PARTNER UP Complete this 22:00 Amrap: 6 Rope Climbs 8 Deadlifts 10 Burpees 12 Wallballs (10’/9’) 20/14 (RX-225/150) (M-180/120)

Complete 2 rounds for time: 20 Pull Ups 20 Calorie Bike 20 Handstand Push Ups 20 Calorie Bike 20 Bar Dips 20 Calorie Bike

For time: 3 Mile Assault Bike 100 DB Box Step Overs 2000 Meter Row (RX-35/25) (M -30/20) (RX-24/20”)(M-20/18”)

Complete this 18:00 AMRAP: 2 Rope Climbs 6 Shoulder to Overhead 12 Deadlifts 18 Jump Boxes (RX-135/95) (M-115/75) (RX-24”/20”)(M-20/18”)

Complete 4 rounds of: 40/35 Calorie Assault Bike 10 Snatches 10 Overhead Squats 10 Pull Ups (RX-135/95) (M-115/75)

For time: 75/65 Calorie Row 21 Push Jerks 75/65 Calorie Row 15 Push Jerks 75/65 Calorie Row 9 Push Jerks (RX-95/125/155) (RX-135/185/225) (M-75/100/120) (M-115/150/180)

MLCrossFit is Decatur Illinois’ Best CrossFit Facility

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