Every Minute On The Minute (EMOM) for 10:00:
Complete Two Repetitions Of,
Power Clean to Push-Press (With only 1 hip-opening).
Rest as needed then,
Blast through this triplet for maximum speed, power and intensity:
Concept 2 Row, 300 Meters
15 Dumbbell Thrusters
Note: This is an incredible stimulus. Dumbbell weight for men is 35lb. and women 25lb. Complete the triplet two times, resting up to 3:00 between efforts. The goal is consecutive repetitions at each station and a 1:35 500 meter pace (men) and 1:50 (women) on the row. On the Power Clean to Push-Press men’s recommended weight is up to 135lb. and women’s 95lb.
The Pain of Discipline!
CrossFit Light (5:00 PM – 6:00 PM at Krav Maga)
Complete up to 5 Rounds of this Circuit.
Assault Bike, 1:00 at 50 – 70 RPM or 100 Weighted Jumps
30 Slam Balls
15 Hurdle Jumps or Box Steps
10 Hand Release Push-ups
Rest up to 2:00 between rounds.