October 9, 2018 – CrossFit

A. 36 minute EMOM of Running, Pull-Ups, Rowing, and Push Presses

Every 3 minute for 36 minutes (3 rounds):
Minutes 1 – 3
Run 400 meters
Max Pull-Ups
Minutes 4 – 6
Rest for 1 minute
Minutes 7 – 9
Row 500/400 meters
Max Push Presses @ 60/43 kg
Minutes 10 – 12
Rest for 1 minute

3 Rounds:
3min. Clock:
Run 400m
Max Pull-Ups in remaining time

Rest 1min.

3min. Clock:
Row 500/400m
Max Push Press in remaining time (60/43kg)

Rest 1min.

B. Alternating Sets: AbMat Sit-Up, GHD Hip Extension, Russian Twist, Back Extension

1 set, for quality, of:
B1. 50 AbMat Sit-UpsB2. 40 GHD Hip ExtensionsB3. 30 Russian Twists @ 20/15 kgB4. 20 Back Extensions

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