Wednesday 9/11/19 – CrossFit and Fearless

Wednesday 9/11/19


Wednesday 9/11/19

CrossFit and Fearless – CrossFIT


Metcon (No Measure)

EMOM 16:

Min. 1) Hollow Rocks

Min. 2) Ring Dips/Push Ups

Min. 3) Pull Ups/Banded Pull Ups

Min. 4) Rest
Gymnastics mash up today. Every minute is a max effort so as many reps a possible. Choose appropriate options for each movement.


Metcon (4 Rounds for time)

4 Rounds Each for Time:

20 Front Squat

20 Russian Kettlebell Swing

Gym Lap

2min. Rest Between Rounds.
Interval work. Matching or negative splits, heavy on the KB keep it unbroken though.

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