CrossFit:
A.) 20min. EMOM:
Min. 1) 15/12 Call Assault Bike or Row or Run to Bus Stop
Min. 2) 3 Push Jerks
Min. 3) Max American KB Swings 70/53
Min. 4) Rest
*Climbing on the Push Jerks, but shoot for something pretty hard even for the first round.
*You may scale the KB to a 53/35 if you can’t get at least 10 reps a round.
B.) 10min. to finish…
100 SDHP’s 95/65lbs
*EMOM 5 Burpees
*Start with Burpees
Cool Down:
Walk 200m then
Sweat:
Every 6min. x 4 Rounds:
200m Run
20 DB Push Press 45/30s
20 American KB Swings 53/35lb.
20 Push-Ups
Goal: Try and finish in 4min. each round. Go HARD and earn that 2min. Rest. Really looking to make these some hard sprint pieces.
Rest 3min.
9min. AMRAP:
7 Toes-To-Bar
10 DB Russian Twists 35/25lb.
30 Double Unders
Left + Right = 1 rep on the russian twist.