CoreFit:
Row 400m
12 Deadlifts @ 135/95 lbs
21 Box Jumps OR step-ups @ 24/18 or 18/12 inches
*please record this workout! This is our 28 day challenge test! Do your best.
EMOM for 18 min:
Odd- 3 tough power snatch. tough mean manageable and doable. Be perfect on technique and speed. You may dump between reps.
Even- 30 double unders. Try for unbroken each set. concentrate and control breathing.
+
EMOM for 18 min:
Odd- 3 burpeees + 3 CTB chin ups. Controlled smooth kip on CTB. Make them strict CTB if you can. NO butterfly.
Even- 6 thrusters 65#/ 45#
CrossFit:
Odd- 3 tough power snatch. tough mean manageable and doable. Be perfect on technique and speed. You may dump between reps.
Even- 30 double unders. Try for unbroken each set. concentrate and control breathing.
+
EMOM for 18 min:
Odd- 3 burpeees + 3 CTB chin ups. Controlled smooth kip on CTB. Make them strict CTB if you can. NO butterfly.
Even- 6 thrusters 65#/ 45#
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