MONDAY CROSSFIT 01/14/19
SPORT:
A. Back Squat (5 x 5 @ 78%)
B. 3 rounds for time:
20/13 calorie bike
20 pistol squats
20 burpees
GRIND:
A. Box Step Up 3 x 8 (each side)
You may scale the box height by placing a plate in front of it.
hold a kb in each hand or place a barbell on your back
B. Against a 12 minute running clock:
EMOM x 4 minutes
min 0-4
15 plate squats, 45#/25# (hold plate on back)
EMOM x 4 minutes
min 4-8
15/12 calorie row
EMOM x 4 minutes
min 8-12
15 burpees to a plate
*complete each set within 40 seconds
scale- air squats
note time for each set
score = total working time at each station
