FRIDAY 191206

Evolution A:

Every Minute On The Minute (EMOM) for 7:00,
Add One STRICT Toes to Bar (or do the best you can!)

Rest as needed then,

Evolution B:

On a 3:00 Clock,
Minute One: Wallball Shots (20lb. / 14lb.)
Minute Two: Kettlebell Sumo Deadlift Highpull (73lb. / 53lb.)
Minute Three: Assault Bike (Calories)

Rest up to 2:00 between rounds and complete a total of 4 rounds.

Note: “The Cardona” is an official CAMP workout and it’s a good one! On todays session, athletes will need to either “reset” the Assault bike computer, or do the math and pick-up their count from the previous athlete. This is NOT a “grind station” but will count as points towards the overall score. A great goal is 20+ repetitions at each station.


Friday Special Programs 

  • CrossFit Strength and Olympic Lifting (8:00AM – 9:00AM)


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