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

Thursday Oct 5

Warm Up-
EMOM x 6:
Odd- 10 Front Squats + 10 V Ups
Even- 10 Push Press + 10 Lunges

Pick 1

Strength (16min)
Hang Squat Clean + Squat Clean + Split Jerk

5min to warm up to weight
EMOM x 3: 70%
EMOM x 3: 75%
EMOM x 3: 80%
On the min: 84%
On the min: 86%

Endurance-
16min AYCE:

250m Row/ 15/11 cal Bike
15 GHD Sit Ups/Weighted Sit Ups
10 Front Squats 95/65


WOD (12min)
On the 3:00 x 4 Rounds
18 KB SDHP 70/55 (-55/35)
1o Barbell Facing Burpees
Max Rep Push Presses 135/95 (+ 175/115 - 95/65)
*No rest btwn rounds
*Score= # of PP

Comments