CrossFit:
A.) Clean and Jerk Cardio Complex:
Every 2min. x 10 Rounds:
10/7 Calorie Assault Bike or Row or 100m Sprint
2 Power Clean and Jerks
*Climbing in weight to the heaviest #’s you can hit.
B.) 5 Rounds For Time:
10 Devil Press 40/30s
15 Toes-To-Bar
*Time CAP: 15min.
ADV 50/35s
Sweat:
A.) Take 10 min to work on some mobility and technique for Back Squats & Kip Swings
B.) Every 3min. X 5 Rounds:
15/12 Cal Assault Bike Or Row or Burpees
15 Pull Ups (unbroken)
Max Barbell Back Squats in remaining time
Rest 4min.
C.) Every 3 min for 3 rounds:
200m Row or run
15 Wall Balls 20/14lb.
Max Front Rack Lunges in remaining time
*Be sure to leave yourself a little time before starting the next round on each EMOM. Try to save about 20-30sec. to recharge. If you can handle no rest though, by all means, HIT IT!