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EMOM

9
Nov

EMOM

CrossFit Invigorate – CrossFit

Warm-up (No Measure)

500 meter row

Shoulder/ Lat stretches with bands

Metcon (No Measure)

Gymnastics EMOM

Clock will be set for 1 min intervals with a 10 second transition rest time.

12 min EMOM

Min 1- 30 double unders/ 50 singles. Hold plank remaining time.

Min 2. :40 seconds of max power cleans + jerks at RX 135/95 Scaled 96/65

Min 3. Max rounds of 3 pull ups/6 push ups/ 9 air squats

Min. 4 rest

Rest : 4:00

12 min. EMOM

Min1. 40 seconds max Russian KB swings RX 75/53. Scaled 53/35

Min2. Accumulate bar hang of 15 seconds. Then 30 seconds of max TTB

Min3. Max rounds of 2 deadlifts + 2 BFB

Min 4 rest

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