Burn Block:
“Row, Carry, Step” Circuit
3 minutes: Row (easy, controlled strokes)
2 minutes: Farmer’s Carry (moderate weight, steady pace)
2 minutes: Box Step-Ups (18”-24”, unweighted, slow and steady)
Repeat for 3-4 rounds.
Boost Block:
CrossFit Games Open 11.2
Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24″ box
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