Call/Text: (772) 285-4317        Info@Crossfitepidemic.com        CFE Facebook Page

Thursday Aug 24

Warm Up-
20sec on-10sec transition
3 Rounds
Deadlift 
Press
OH Hold
Sit up

Pick 1:

Strength-
12min EMOM-
Mins 1-3: 4 Strict Press
Mins 4-6: 3 strict Press
Min 7-9: 2 strict Press
Min 10-12: 1 strict press

Endurance-
12min EMOM:
Odd- 12/8cal bike or 18/12cal row or 200-150m run
Even- 9 Strict HSPU or DB Press

WOD (12min)
4x :20on :10off (4 intervals of each movement)
Sit Ups
Deadlifts 155/105
Push Ups
Sit Ups
Deadlifts 155/105
Push ups

REMINDER: NO 3:30 & 4:30pm TOMORROW friday Aug 28

Comments