CrossFit:
2 Rounds:
4min. EMOM:
3 Back Squats (Heavy as possible)
immediately into;
4min. EMOM:
12/9 Calorie Row Or Bike or Run to Bus Stop
immediately into;
4min. EMOM:
3 Squat Cleans (Heavy as possible)
immediately into;
4min. EMOM:
10 Toes-To-Bar
32min. straight. Same style as workout from last week, but with the strength pieces mixed in.
You may climb a little, but try and really shoot for something challenging the whole time!
Remember to stay at each station for 4min., then move to the next piece.
Feel free to stagger and share bars with a partner of equal-ish strength, so that you may change out weights quickly or share the same weight.
Score is heaviest weight (on cleans and squats combined) used and completed for all 4min. If you climbed in the set it doesn’t count.
Sweat:
A.) 20 min to get as far as possible…
2-4-6-8-10…
Hang Power Cleans 95/65
Wall Balls 20/14lb
*10 American KB Swings after each round
5 min. rest
B.) For Time:
30-20-10
Cal Assault Bike or Shuttle Run
Deadlifts 135/95
DB Russian Twists (L+R=1) 35/25
*15 min time cap