CrossFit Macedonia

EMOM 12 Minutes of:
-1 Rope ascent (or scale 5 pull ups)
(athletes doing the rope climbs, alternate rope climb rounds with 10 pull-ups)
-2 Snatch grip deadlifts (work up to heavy double)

EMOM 10 minutes:

(1-2-3-4-5-6-7-8-9-10) Thrusters @95/65
(10-9-8-7-6-5-4-3-2-1) Seated slamball sit-up to wall @30/20

*The ascending and descending ladders are with a running clock.
Minute 1: Athletes will perform 1 Thruster AND 10 seated slamball sit-ups to wall.
Minute 2: Athletes will perform 2 Thrusters and 9 seated slamball sit-ups.
Minute 3: 3 Thrusters and 8 seated slamball sit-ups.
Continue this for 10 minutes.

Scroll to Top