CrossFit WOD: Rounds Conditioning A. 10 minute AMRAP 30 double unders 15 wall balls @ (20/14lbs) 15 power snatches @ (75/55lbs) RECOVERY. With a 2 minute running clock, take 10 big breaths and rest remaining of the time before part B. B. 10 minute AMRAP 250m row 8 burpees 10m overhead walking lunge @ (75/55lbs) 8 Box Jumps @ (24/20') RECOVERY. With a 2 minute running clock, take 10 big breaths and rest remaining of the time before repeating either part A or B (your choice). SESSION NOTES This is essentially a 34 minute, almost continuous aerobic piece, intended to be performed at a sustainable, controlled pace. You should aim to keep moving for the whole time, not reaching muscle failure at any movement (adjust loads as needed to accommodate for this). Pacing. 5:1 Work : Recovery ratio means that you must pace well to be able to sustain your effort. Aim for a steady pace throughout. Adaptation. Build your aerobic endurance and stamina with long continuous intervals. Improve your understanding of pacing. Learn to keep moving and stay in control of your breath. Why. Build your aerobic capacity and improve in longer events. Learn to pace to optimise your results in training and competition.