MONDAY 180924

Evolution A:

On A 5:00 running clock,
Row 400 Meters (Men) Row 300 (Women),
Run 400 Meters,
Burpees, As Many Repetitions As Possible (Score)

Rest as needed then,

Evolution B:

Every Three Minutes For 12:00 (4 Rounds)

“The Tough Twelve”

Deadlift, 3 Repetitions
Hang Power Clean, 3 Repetitions
Front Squat, 3 Repetitions
Shoulder to Overhead, 3 Repetitions

Note:  On Evolution A, how many Athletes can achieve 10 Burpees or more?  On the EMOM, recommended weight is between 135lb. and 185lb. for men and 65lb. to 115lb. for women. All repetitions on the EMOM should be consecutive (no dropping weight until final repetition).

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Week At A Glance 

Tuesday: Bag Class (Bag Class 5:15 – 6PM /// No Yoga Tonight)

Wednesday: Krav Maga

Thursday: No Bag or Yoga

Friday: CrossFit Strength & Olympic Training

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