Monday the 23rd

cfgi

I.
EMOM (15)
Minute 1 – Hack Squat x 5
(Loading per set (by %): 50, 55, 60, 65, 70)
Minute 2 – 2 Legless Rope Climbs
Minute 3 – 45 second L-Sit Hold
II.
EMOM (15)
Minute 1 – 20 Walking Lunges with Kettlebell Farmer’s Carry (32/24 kg)
Minute 2 – Toes to Bar x 12
Minute 3 – Bench Press x 5
(Loading per set (by %): 50, 55, 60, 65, 80)
III.
Every two minutes, for 16 minutes (8 sets/4 each):
(a) 300m Row
(b) 200m Run

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Filed under crossfit, EMOM, fitness, strength & conditioning, WOD

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