Tuesday 10.9.19
CrossFit
EMOM 25
1. 20/15 cal AB
2 & 3. Max reps push jerk
4. 30-50 double unders
5. Rest
*start the push jerk at 50% of 1RM and add 10% each round
For time
150 wall balls @ 9/6kg
75 toes to bar
*partition the work however you like until complete
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Conditioning
On a running clock
00:00-05:00
EMOM 5
10/7 cal AB
05:00-06:00
Rest
06:00-12:00
AMRAP 6
3 devil’s press @ 22.5/15kg
50ft dumbbell walking lunge
*dumbbells in farmers hold position
12:00-13:00
Rest
13:00-18:00
EMOM 5
12/9 cal row
18:00-19:00
Rest
19:00-25:00
AMRAP 6
4 burpee pull ups
6 dumbbell hang clean & jerk
50ft dumbbell front-racked walk
25:00-26:00
Rest
26:00-31:00
EMOM 5
12/9 cal AB
31:00-32:00
Rest
32:00-35:00
65 wall balls @ 9/6kg
35:00-36:00
Rest
36:00-41:00
EMOM 5
15/12 cal row
