30 MIN EMOM
– 50 Double Unders
– 10 Box Jumps 24/20
– 16 DB Snatch 50/35
– 5 Shuttle Runs
– 10 DB STOH 50/35
Program Notes:
Long duration EMOM’s like this are designed to improve our aerobic capacity in long duration
workouts (16 mins+). We are using CrossFit Open patterns here. Pacing is key and we are looking for a
moderate heart rate. Think steady all day. Shelf your competetiveness for these workouts and focus
on quality movements at a conversation pace to hit the right dose.
Scaling the Metcon:
**Personal scaling can go beyond any of the following for a variety of reasons. Consult your coach for what is best for you.
Dubs – singles
Box Jumps – 20/16
Db Snatches 35/20
STOH 35/20
shuttle runs – reduce to 3 or use a bike, ski or rower