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By: Mark Masavage
3 rd Warm-Up Strengths 12 Minute (U Go, I Go) 100 Sit-up Finishers
3 rd Warm-Up Strengths For Time We may change this to a partner workout.
3 rd Warm-Up Strengths 15, 10, 5, 10 ,15 for Time
30 min EMOM (11/9 cals) Complete the Calorie and rest for the remainder of the minute.
3 rd Warm-Up Back Squats For Time (30-20-10) Provided by CrossFit.com
2 rd Warm-Up 10 rds (recovery paces)
2rds for Time (45 min cap) Pick the order, but all reps must be completed before moving to the next exercise.
4 rd Warm-Up 15 min EMOM
20 Rds of Work 1:20 minutes :40 Second Transition 3 – 5 pulls during tansition
3 rd Warm-Up Back Squats 12 Min AMRAP (Partner) Each Partner adds 1 rep to Cal row, 1 Power Clean, and 2 lunges.
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