CrossFit – Mon, Sep 14
New Cycle
Warm Up (Checkmark)
6 EMOM
-6 Shuttle Runs
-16 Air Squats
-6 Cal Echo Bike
Back Squat (Weight)
5 Sets
Every 2:00 minutes
2 Pause Back Squats 75%
8 Good-mornings (Empty-Barbell)
Accessory Work (3 Rounds for reps)
3 Sets
8 Barbell weighted Hip Thrusts (Heavy)
Max Unbroken Strict Pull Ups
Rest as needed between sets
METCON (Time)
For Time:
1-2-3-4-5-6-7-8-9-10
Deadlifts 225/155 lbs
Box Jump Overs 30/24”
While completing the above, every minute on the minute, starting at 0:00, perform:
10 Double Unders or 2 Triple Unders
Goal: 10 min.
Time Cap: 15 min.