Lördag 13 november

A. EMOM 12:
1. 6-10 BB Overhead alternating reverse lunge + 6-10 Hang Power clean @42.5/30kg
2. 5 DB Burpee Deadlift @ 2 x 22.5/15kg + 5-10 C2B
3. 45s Machine of choice for Calories @70-80% effort

– 2 minutes rest –

B. EMOM 12:
1. 5-10 Strict HSPU OR Kipping HSPU OR Push ups + 20-30 DU
2. 10-20 Wall Ball
3. 45s Machine of choice for Calories @70-80% effort

– 2 minutes rest –

C. Repeat EMOM “A”, this time for 9 minutes only.

– 2 minutes rest –

D. Repeat EMOM “B” this time for 9 minutes only.

– 2 minutes rest –

NOTES:
In each EMOM we are building the intensity over the first 2 minutes.
The third machine minute is to help moderate the intensity. If you’re feeling good then push on the third minute for as many calories as you can in the 45s, if you’re suffering after minutes 1+2 then take this third minute for recovery, get your heart rate and breathing rate back down, flush out the legs and get ready to attack minutes 1+2 again.

Crossfit Karlstad