Tuesday 05.29.18 - CrossFit

A. 36 minute EMOM of Running, Burpee Box Jump-Overs, Toes to Bars, and more

Every 3 minute for 36 minutes (3 rounds):
Minutes 1 – 3
– Run 400 meters
– 12 Burpee Box Jump-Overs 24/20 inches
– Max Toes to Bars
Minutes 4 – 6
– Rest for 3 minutes
Minutes 7 – 9
– Row 500/400 meters
– 12 Dumbbell Snatches @ 22.5/15 kg
– Max Dumbbell Box Step-Ups 24/20 inches @ 22.5/15 kg
Minutes 10 – 12
– Rest for 3 minutes

Alternate hands every rep of your dumbbell snatch.

Hold 2 x dumbbells by your side for the box step up.

B. Alternating Sets: Suitcase Carry, Kettlebell Windmill

2 sets, for quality, of:
B1. Suitcase Carry 30 metersB2. 10 Kettlebell Windmills30M Single arm farmers carry (Right)
30M Single arm farmers carry (Left)
10 Windmills (5R/L) View on WodUp

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