Friday, October 12th 2018

Crossfit

A) 12 minute alternating EMOM:

1) 6-8/side weighted single leg dls (1 kb or db in each hand)

2) 1 legless rope climb

3) rest

B) For time:

Row 500m

farmers carry 200m (53/35lb)

Run 400m

Bear Crawl 1x around rig

Bike 1000m

Goblet lunge 1x around rig

100 double unders

*Hold 1 kb for goblet lunge

Rx-Plus

A) L-sit rope climb

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