CrossFit Vallecas

400m Run

10 Hang Power Clean & Jerks (60/40 kg)

10 Chest-to-Bar Pull-ups

10 Box Jumps (24″/20″)

10 Wall Ball Shots (9/6 kg)

6 Turkish Get-Ups (25/15 kg — 3 each arm)

6 Bear Complexes (60/40 kg)*

200m Run

*1 Bear Complex = Power Clean + Front Squat + Push Press + Back Squat + Push Press from back

Teammate A: Accumulate 100 Calories (Row or Bike)

Teammates B & C: Max Synchro Burpees

Every 2 min: ALL team runs 100m (pause work, resume after)

30 Single Arm DB Thrusters (15 each arm)

20 Single Arm OH Lunges (10 each arm)

10 Synchro Burpees