CrossFit Now – CrossFit
STRENGTH
Pause Back Squats (12 E2MOM x 2 – 2 second hold at bottom)
Rest 4 min
WOD
3 RFT BS PU (Time)
3 Rounds
15 Back Squats
15 Pull Ups
RX-95/65
RX+ 115/75 – Strict Pull Ups
M1- 65/55 jumping PU
M2-55/45 ring rows
EXTRA WEEKLY ENDURANCE
10 EMOM 15/12 CAL ROW R5M 10 EMOM 10/8 CAL SKIERG (1 Rounds for calories)
10 min Emom
15/12 cal row
Rest 5 min
10 min emom
10/8 cal ski erg.
5 X 400M RUN REST RATION 1:1 (5 Rounds for time)
5x400s
Rest ratio 1:1
Each 400 you should be striving to hit the same time