Main – CrossFit
Warm-up
Coaches Choice
Metcon
Double EMOM (2 Rounds for reps)
EMOM 10min Odd – Push Press x 5 (50-60% of 1RM), Burpee Box Jump x 5 (24/20) (this will be packed in, move fast)
Even – Double Unders x 30 OR max reps in 30 seconds for RX+ (if you have more than 30 doubles per 30 seconds)
REST 2min then:
EMOM 10min Odd – Row 15 calories
Even – Burpee over the Erg x 8-10 reps
Record LOAD in notes and total REP Count – RX should be 50 reps on the odd minutes and 130 reps in the even minutes, if you sub singles, do as many in 30 seconds as possible, do not click RX.
For EMOM two, record reps as calories plus burpees
Cash Out
10 Skin the cats on the rings, with a back lever attempt on each of the last 5.
