Tuesday 12.5.17 CrossFit


20min EMOM
ODD Minutes: 12 Calorie Row
EVEN Minutes: 12 Burpees
Rx:(1o Calories)(10 Burpees)
L2: (8 Calories) (8 Burpees)
L1: (30s Max Calories) (30s of Max Burpees)
Score = Successful Rounds

Intent: Today’s conditioning is about challenging yourself mentally as with most EMOM progressively gets worse each set forcing you to dig deep. Your goal today is to not miss any sets and choose the right scaling that will push you both physically and mentally.


(35:00 – 55:00)
15 Minutes at zone 1 pace (60-70% of Max Effort)
Run, Row, Bike, Ski Erg, or Max Distance Sledpull Powerwalk (light)
*Athletes can choose one or mix and match

$ Out

4 Rounds
25 Banded Pull-aparts
25 each Banded Leg Curls