“The Boys on Six” (S3 Conditioning)

*We did a very similar workout about one week ago with three of CrossFit's benchmark "girl" WODs.  Today, we did it with the "boys."  Enjoy!

EQUIPMENT: Barbell, KB, Box, Pull-Up Bar, Rings

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WARM-UP: (adapted Brenton)

*Active Stretch 

6 Rounds -

*10m Bear Crawl

*10m Broad Jump

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SPEED SET #1:

3 Rounds -

*200m Run

*10 x Burpee

*1 min. x Elbow Plank Hold

6 MIN. AMRAP #1: (Danny adaptation)

*6 x Box Jump (24/20)

*6 x Push Press (115/80)

*6 x Pull-Up

SPEED SET #2: 

3 Rounds -

*200m Run

*8 x Burpee

*45 sec. x Elbow Plank Hold

6 MIN. AMRAP #2: (Coe adaptation)

*6 x Thruster (95/65)

*6 x Ring Push-Up

SPEED SET #3:

3 Rounds -

*200m Run

*6 x Burpee

*30 sec. x Elbow Plank Hold

6 MIN. AMRAP #3: (Wittman adaptation)

*6 x KB Swing (1.5/1)

*6 x Power Clean (95/65)

*6 x Box Jump (24/20)

SPEED SET #4:

3 Rounds -

*200m Run

*4 x Burpee

*15 sec. x Elbow Plank Hold