Q: What should you do when you are not at Crossfit? A: Use your fitness
MEDIEVIL CHAMBER
10 min EMOM
15/12 Cal Row or 12/9 Echo
Rest 1:00
18 min AMRAP
3 Man Makers (2 dumbbells @ 40’s/25’s)
6 Front Squats (2 db @ 40’s/25’s)
9 Burpees
12 Suitcase carry Lunges (2 db @ 40’s/25’s)
Rest 1:00
10 min EMOM
15/12 Cal Row or 12/9 echo
BIG BIRD AMRAP 10 Minutes 5 L Pull-ups OR 5 Pull-ups + 5 Knee-ups 3 Wall -Ups OR 25ft Handstand Walk Strength Power Snatch
SESAME STREET 25/20 Calorie Echo Bike OR 500/400m Row -into- 42-30-18 Wall Balls (20/14) V Ups OR GHD Sit-ups -into- 25/20 Calorie Echo Bike OR 500/400m Row Strength Deep in the hole Front Squats
Western Kentucky Teams of 2 4 rounds 400m run together 8-6-4-2 rope climbs 3 rounds 30 Wallballs 30/20 30 clean and jerks 135/95 2 rounds 40 cal bike 40 GHD 40 Pull-ups