Hello one and all!
Hope you are having a great week.
Always a big day on Wednesday at the gym.
CrossFit - 6/12/330/430/530
5 Rounds- EMOM
12/9cal Row (max 30secs)
8/6 Burpee Box Jump Overs (max 30secs)
50 DU’s/75 SU’s (max 30secs)
You will spend 5 minutes at each station.
Pick a number you can finish in about 30 seconds and try to hit it everytime. Max 30secs of work through the 5 rounds so that may be just 30secs on/30secs off. Choose a number that you will have to push the pace to finish for each round.
30sec Hollow Hold
30sec Superman Hold
45sec Weighted Plank
12 Single Leg Deadlifts (6 per leg)
Comp Class - 630pm
20 minutes to build to a heavy power or split jerk
4 Rounds each - alternate with partner
10 Burpees over the Bar
- Team 782