Wednesday, October 9th 2019

Crossfit

A) 6 minute alternating EMOM:
1) 5-10 strict pullup
2) 5-10 strict ring dip
Rest 1 minute then
6 minute EMOM:
1) 3-4 kipping/butterfly pullup + 3-4 kipping/butterfly chest to bar
2) 20-30 sec ring support hold
B) For time:
50 American kb swings (50/35lb)
40 single arm OH kb lunges (20/side)
30 kb plank pass throughs
20 kb clean and jerks (10/arm)
10 kb box step overs per leg (24/20″ box )
100 lateral hops over kb

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