EMOM for 15 minutes
1st minute: 1 Power Clean and Jerk *AHAP
2nd minute: :30 sec. GHD Hip Extension Hold
3rd minute: 5 Butterfly Pull Ups (Kipping)
100 Russian KB Swings 53#/35#
75/50 Push Ups
Post load, Rx or not and time.
EMOM for 12 minutes
Odd minutes: 1 Snatch Hang High Pull + 1 Hang Power Snatch + 1 OH Squat *AHAP
Even minutes: 8 KB Sit Ups 2 @ 26# / 2 @ 18# *Start in supine position w/KB’s in Bench Press position and end w/KB’s in overhead position.
With a running clock:
1:00 on Assault Bike for Max Calories
Do calorie count in reps of Thrusters 135#/95#
In the time it took to complete Thrusters, Row for Calories
Do calorie count on Rower for reps in Pull Ups
In the time it took to complete the Pull Ups, go for Max Calories on Assault Bike
10 Triple Unders
Post load, calories, Thruster reps, calories, Pull Up, calories and time.
CrossFit Old School
5 Unbroken Reps of:
1 Power Clean 95#/65#
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press = 1 Rep* No resting the bar on the ground, not even to re-grip.