PRIMUS CrossFit Orlando

EMOM for 15 Minutes

Workout of the Day
Deadlift
Find your 1 rep max.
5-8 Reps @ 30-40%
5 Reps @ 50%
3 Reps @ 60%
2 Reps @ 70%
1 Rep @ 80%
1 Rep @ 90%
1 Rep @ 95%
1 Rep @ 101%

then

WOD.
Every Minute on the Minute for 15 Minutes complete the following

RX (20# & 24″, 14# & 20″)
Minute 1: 5 Wall Ball, 5 Box Jumps
Minute 2: 5 Wall Ball, 5 Burpee Box Jumps
Minute 3: 5 Wall Ball, 5 Box Jump Overs
Minute 4 – 15, continue same sequence

GX (20# & 27-30″ & 14# & 22″)
Minute 1: 10 Wall Ball, 5 Box Jumps
Minute 2: 10 Wall Ball, 5 Burpee Box Jumps
Minute 3: 10 Wall Ball, 5 Box Jump Overs
Minute 4 – 15, continue same sequence

IMG_9126

Post your scores to the Whiteboard.

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