Block 1: 15mins

This block has a 15min cap. If you keep up with the Crossfit open or the crossfit games at all, then you will see that this is the 24.1 workout. Complete 21 reps of snatches on 1 arm, 21 burpees over the dumbell and then 21 snatches on the other arm. Repeat this at 15 reps and then 9 reps. No matter where you end up, you will stop at 15 mins.

Block 2: 18 mins

This block is broken into two section; group A and Group B. You will complete a 1 min EMOM for 8 mins/rounds in each group with a 2:00 rest and transition time in between. In group A, on the same leg you will complete 24 seconds of single leg jumps and then 30 seconds of a goblet iso hold. Use the last 5 seconds to switch legs for the next round and repeat. In group B, you will do a 1:00 on and a 1:00 rest for the bike. Of the 8:00, you’ll complete 4 rounds on the bike.

Block 3: 8 mins

This 8:00 block can be done with a partner or on your own. If you have a partner, you will do a you go I go style run back and forth. Complete your run and rest while your partner goes. If you do not have a partner, then you will just rest the time it took you to complete your run.