CrossFit LaSalle – CrossFit

Warm-up

EMOM

A: Metcon (No Measure)

EMOM15min

1st min 30sec hollow rocks

2nd min 30 sec squat hold

3rd min 30 sec hs hold

Metcon

B: Metcon (AMRAP – Rounds and Reps)

10min Amrap

7 OHS 95/65

7 burpee over bar

7 pull ups

B: Metcon (No Measure)

250m row AFAP

rest 1min x 6