Molon Labe CrossFit

Strength: Bench Press
15 min clock to determine 1RM

EMOM 12 Minutes
Min 1: 3 Bar Muscle ups + 5 HR Push-ups
Min 2: 30 Unbroken double unders or 60 Unbroken singles*
Min 3: 5 Deadlifts @BW (Rx+ 105% BW)

-Athletes will rotate through each of the movements 4 times to complete 12 min.
-Pull-ups and dips in place of bar muscle ups
*Add 10 additional reps for missed DU’s or Singles.

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top