Conditioning

Monday, February 9, 2026

Westbound CrossFit - Coach Bryn

1630 - 20 of us

Warm Up

Row

Shuttle Run

Bike

Thruster Prep

C&J Prep

Conditioning

AMRAP x 2 mins for 3 rounds

Clean & Jerks x 21 (95/65)

Max Calories remaining time on Echo Bike 

Rest 2 minutes between rounds

- Rest 5 mins - 

AMRAP x 2 mins for 3 rounds

Thrusters x 21 (95/65)

Max Calories remaining time of Row 

Rest 2 minutes between rounds 

- Rest 5 mins - 

AMRAP x 2 minutes for 2 rounds 

2:00 max burpee shuttle run*

Rest 2 minutes between rounds 

*Start with a burpee. 1 shuttle run = one length of 25ft.

With the large class size we started at different stations.  My group started with thrusters and row for calories.  I opted for 15 thrusters at 55 pounds and was finishing in about 45 seconds.

11+8+8 = 27 calories.

Switching to burpee shuttle runs, I was moving well and did 13+12+12 = 37 shuttle runs

Finally on C&J, I was moving a little slower again with 15 C&J at 55 pounds.

8+8+8 = 24 calories on the echo bike.

Total = 88 reps (minus 13 because we were only supposed to do two rounds of burpees) = 75

Overall it was a good workout to develop pacing and mental toughness.  The scale was right.