170308

CrossFit

EMOM 12, alternating:

a) 8 Behind-The-Neck Press

b) 4-6 Strict Chin-Ups

c) 16 Steps Walking Lunge

Power Jerk 2-2-2-2-2
3 Rounds For Time:

3/2 Rope Climbs, 15′ Ascent

20 One Legged Squats, alternating
TIMECAP: 9:00 
Extra Work 

15 Minutes @ Moderate Pace:

10 Half Kneeling Landmine Press/side

10 Landmine Rows/side

0:20-0:30 L-Hold or Tuck Hold
SWEAT!/CrossFit Unloaded

 

3 Sets @ Easy Pace:

Row 250m

5 Squat + Broad Jump

10 Kettlebell Deadlifts

 

AMRAP 7:

5 Ring Dips

10 Calorie Row

15 Box Jump Overs

 

Rest 4:00

 

AMRAP 7:

5 Ring Dips

10 Wall Ball

15 Russian Kettlebell Swings

 
Every 2:00 for 5 Sets:

10 Dumbbell or Kettlebell Bent-Over-Rows

20 Hollow Rocks or 0:30-0:45 second Hollow Hold

 

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