Strength/Skill
OH Squat
5-5-5-5
Workout
EMOMx14 Min
7OHS or Front Squats (75/55)
7 C2B Pullups
*Perform both sets in the same minute, scale reps as needed to complete within the minute.
Workout
3 Rounds For Time
800m Run
30/24 Calorie Bike
25 Box Jumps (24/20)
(25:00 Time Cap)
Workout
“CrossFit Total”
1RM Back Squat
1RM Strict Press
1RM Deadlift
*Time Frame
17:00 For Back Squat
10:00 For Strict Press
17:00 For Deadlift
6 SETS
2:00 On / 2:00 Off
6 Power Snatch (165/105)|(115/75)
Max Calorie Row in remainder of 2:00
AMRAP X 30 MINUTES
10/8 Calorie Bike
10/10 Single Arm DL (Suitcase Hold)
10/10 Single Arm Push Press
20 Deadbugs
1:00 Bar Hang
1:00 Push-up Plank
*Moderate pace and quality movement throughout
