TUESDAY CROSSFIT 09/19/17
A. EMOM x 16 minutes
Min 1- bent over rows x 10
Min 2- dips x 8-12 (ring dips or box dips)
Min 3- Weighted side lunge x 8 ea. leg (hold a kettlebell or rack a barbell behind the neck)
Min 4- :30 zercher carry (axle bar)
B. In teams of 3, alternating every 30 seconds, complete as many calories as possible in 9 minutes of:
Assault Bike
This is 6 sets each of :30 work/:60 rest.
If you are in a group of 2-
Partner A :30 for max cal
Partner B :30 for max cal
Empty bike :30
