Main – CrossFit


Push Press (5 Reps at 40% Training Max)

Push Press (5 Reps at 50% Training Max)

Push Press (5 Reps at 60 Training Max)

Metcon (10 Rounds for reps)

10 Minute EMOM:
Odds: Max Burpees
Evens: Max Russian KB Swings (Heavy)


Pendlay Row (5 Sets of 5 at Tempo )

3 second pull, TWO seconds holding it to your chest, and 3 seconds down. HOLD IT TO YOUR CHEST, TOUCH YOUR CHEST AND HOLD IT THERE. I’m SERIOUS. Don’t increase weight if you’re not touching your chest.

Double-Unders (10 Minutes to Complete 10 Sets of 20 UB)

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