EMOM Anyone?

Hammonasset Conditioning + Fitness – CrossFit

Warm-up

500m Row

8 min AMRAP

5 Inchworms with Push-up

10 Reverse Lunges

10 Banded Pass Throughs

5 Burpees

5 Down Dog to Up Dog

Mobility

Front Rack Stretch- 45 seconds

Chest Stretch- 45 seconds

Metcon

Review power clean and movement standards.

Score is total burpee reps.

Metcon (AMRAP – Reps)

EMOM 30 (5 Rounds)

1. 10/8 Calorie Row

2. 10 Hand-Release Push- ups

3. 10 Power Cleans (95/65)

4. 20 Sit-ups

5. Max Burpees

6. Rest

Group Stretch

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