Monday - CrossFit


"Push and Pull"

Every 4 Min x 5 Sets

10 Strict Press (Same weight across)*Do these from the rack to allow

X Rope Climbs yourself to add a little more weight.

* The X represents the amount of

rope climbs that will be a challenge for YOU.

* With legs AND/OR LEGLESS

EMOM 15:


Min 1: 30 Air Squats

Min 2: 15 Box Jump Overs

Min 3: 15/12 Cal Row (18/15 Cal AD)


Dan Shrum