Max Effort!

CROSSFIT

WOD
7 rounds
2 min on, 30 sec off
10 toes to bar
30 double unders
10 power snatch 60/40

Rest 5 mins

Endurance
2 minute max effort
– plyo lunges
– squats
– sit ups

HIIT

Part A
5 rounds
90 seconds on / 30 seconds off
20 KB swings
15 box jumps
10 mountain climbers

Part B
8 minute EMOM
2 rig runs
Max air squats

Part C
2 minute max efforts:
– plyo lunges
– sit ups
– burpees