CrossFit

EMOM 10

– 1:00 Moderate Cal Bike (labored conversation pace)

– 3-6 Bar Muscle Ups**

30 Mins for quality; conversation pace; engine building

150m Row

100Ft 2 DB OH Carry 50/35

300m Row

100Ft BW only Walking Lunges

600m Row

5 Strict Pull Ups

10 Hand Release Push Ups

Purpose and Desired stimulus:

– specific pacing protocols

– EN2 Mixed modal work

– progression for Friday

– Push Pull upper strength/endurance

– gynastics skill work

– progressive scaling for gymnastics

MFit

Warm up: 2 Rounds

1 min row

8 Plate Jefferson curl

8 Step ups e

8 KB swings

3 Rounds:

A1. BB Rack pull x6-8

rest 0:30

A2. DB Curtsy Lunge x8-10e

rest 1 min

Conditioning: EMOM 16

10/8 cal row

10 Box jumps

8 DB burpee deadlifts

rest