CrossFit
Fitness
10 Minutes EMOM
O) 10/8 Calorie Row
E) 6 Up Downs
Rest 3 min then
10 Min AMRAP
10 Box Jumps
10 DB Dedadlifts
10 Minutes EMOM
Rx
O) 15/12 Calorie Row
E) 10 Up Down Over Rowers
Rest 3 min then
10 Min AMRAP
10 Box Jumps
10 DB Deadlifts 40/30#
10 Minutes EMOM
Rx+
O) 20/15 Calorie Row
E) 10 Up Down Over Rowers
Rest 3 min then
10 Min AMRAP
10 Box Jumps
10 DB Deadlifts 50/35#
10 Minutes EMOM
Masters
O) 12/9 Calorie Row
E) 10 Up Down Over Rowers
Rest 3 min then
10 Min AMRAP
10 Box Jumps
10 DB Deadlifts 30/20#
Boot Camp
5 ROUNDS
2:00 STATIONS
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
EMOM
:45 MAX Alt DB Snatch
STATION 2
EMOM
:45 MAX Box Jumps
STATION 3
EMOM
:45 Up-Downs
STATION 4
EMOM
:45 Lemon Squeezers