CrossFit:
A.) EMOM x 15min.
7 Toes-To-Bar
1 Power or Squat Snatch (climbing)
*Both movements in the same minute
*Try and hit something heavy(Not a PR but something pretty heavy). If you aren’t feeling it, then just work your form and do 5 TTB and 2 Snatches a little lighter.
*7 TTB might get a little spicy in general, so move quick on them. You should NOT have to break. If you do, then maybe 5 is best.
B.) 3 Rounds: 15 min Time Cap
400m Run
15 Cal Assault Bike or Row
15 Burpees over Bar
15 Deadlifts 185/135
*Scaled: 10 Cals + 10 Deadlifts
*Women: 12 Cals
*People can start on different movements if the rowers & bikes get too busy.
Cool Down:
Walk 200m then:
Sweat:
A.) EMOM x 5min.
150m Run
EMOM x 5min.
10 DB Deadlifts 70/50s
EMOM x 5min.
150m Run
EMOM x 5min.
15 Box Jumps 24/20″
Rest 5min.
B.) 10min. EMOM:
Odd: 1min. Plank
Even: Max Russian KB Swings 70/53
*Shoot for 20+ Swings
On section 1 you may start anywhere. No rest between each 5min. Section. Make sure BOTH sides of those DB deadlifts touch the ground 🙂