CrossFit Kirrawee - 251116

FRIDAY 251116



Warm up (10 min)

Dynamic movement + 200m run intervals


Skill (5 min)

5 min EMOM

First round = empty bar

Deadlift + Hang Power Clean + Front Squat + S2OH


36 min EMOM (36 min)


0: 10 x Hang Power Clean 70/50

1: 15 x Box Jumps

2: 10 x Front Squat 70/50

3: 15 x KBS 32/24

4: 10 x S2OH 70/50

5: REST

Accessories

250m Row - 100%

rest 1 min

500m Row - 90%

rest 1 min

750m Row - 80%