2 Sep 16

A. 1500m row

increase pace every 500m

rest 5-7 min x2

B. EMOM24

1. 7-10 CTB

2. 50 DU

3. 5-9 SHSPU

4. 15-18 Wallball 20/14

A. E2M14M - 3 pos snatch (snatch from each pos)

B. E2M14M - 3 pos clean (clean from each pos)

C. 5x5 - 1 1/4 Back squat w/ 3 sec down on full squat

D. 21/5 - 15/4 - 9/3 - Calories on Air bike/Ring MU

CrossFit Case Study