EMOM Monday

Posted: 23rd February 2015 by jruffing27 in Uncategorized
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Main – CrossFit

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Warm-up

(No Measure)

Row 250 m

10-15 Push-ups

15 Air Squats

10-15 Ring Rows

10 Kips on Pull-Up Bar

15 Thrusters w/ PVC

10-15 Ring Rows

10 Kips on Pulll-up Bar

15 Thrusters w/ PVC

10-15 Pike Push-Ups

10 Kips on Pull-Up Bar

Row 250 m

Metcon

EMOM Monday (AMRAP – Reps)

Every minute, on the minute, for 24 minutes (6 sets of each):

Minute 1 – Row 200/150 Meters

Minute 2 – 15 Russian Kettlebell Swings (53/35)

Minute 3 – 10 Thrusters (95/65 lbs)

Minute 4 – 12 Pull-Ups

Buy-Out

(No Measure)

Choose 2 MWOD posters and perform 2 stretches from each for 10-15 Minutes.

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