Thursday 2.7.19 CrossFit

Box Brief

Box Brief: Level-Up Challenge Day 7 of 21

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CROSSFIT

EMOM 15

Minute 1: 40s Handstand Hold or Walk

Minute 2: 12 Alt. DB Reverse Lunges

Minute 3: 12 Bent-over Double DB Rows

EMOM 30

Minute 1: 40s Assualt Bike

Minute 2: 40s of KB Snatch

Minute 3: 100′ Farmer Carry

Minute 4: 40s of KB SDHP

Minute 5: 40s of Walking Lunges

Minute 6: Rest

Intent: With today’s work the goal is to sustain a pace that is challenging but manageable for the entire EMOM. This means your cal+rep count should remain consistent for 6 rounds. Effort should be around 75%

ENDURANCE

EMOM 15

Minute 1: 40s Handstand Hold or Walk

Minute 2: 12 Alt. DB Reverse Lunges

Minute 3: 12 Bent-over Double DB Rows

EMOM 30

Minute 1: 40s Assualt Bike

Minute 2: 40s of KB Snatch

Minute 3: 100′ Farmer Carry

Minute 4: 40s of KB SDHP

Minute 5: 40s of Walking Lunges

Minute 6: Rest

Intent: With today’s work the goal is to sustain a pace that is challenging but manageable for the entire EMOM. This means your cal+rep count should remain consistent for 6 rounds. Effort should be around 75%

By | 2019-01-30T23:08:50-05:00 February 6th, 2019|WOD|Comments Off on Thursday 2.7.19 CrossFit