CrossFit

Strength/Endurance: EMOM 12 Minutes
-EVEN: 10 Wallball Shots @20/14 (10’ and 9’)
-ODD: 10 Slamball burpees @30/20

3 Rounds
-2 Minutes to complete 400-meter run (Any time remaining max push-ups)
REST 60 seconds
-2 Minutes to complete 500-meter row (Any time remaining max AbMat sit-ups)
REST 60 seconds
-2 Minutes to complete
•10 Pull-ups
•10 Prison suat jumps
•10 Toes to bar
•10 HR Push-ups
•10 Lateral skiers over Slamball

Score = total reps from each movement.

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