CROSSFIT

STRENGTH

EMOM 8

ODD: 8-10 HSPU

EVEN: 8m HS Walk

WOD

3 RNDS

15 Box Jump Overs

15 Pull Ups

15 Squat Cleans (43/25)

2 RNDS

12 Box Jump Overs

12 Pull Ups

12 Squat Cleans (60/40)

1 RND

9 Box Jump Overs

9 Pull Ups

9 Squat Cleans (80/50)

BFIT

STRENGTH

EMOM 8

Odd: 8-10 DB Push Press

Even: 20s Handstand Hold

WOD

3 RNDS

15 Box Jump Overs

15 Ring Rows

15 Squat Cleans

2 RNDS

12 Box Jump Overs

12 Ring Rows

12 Squat Cleans

1 RND

9 Box Jump Overs

9 Ring Rows

9 Squat Cleans


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