Strength: Squats superset pull-ups (strict) 5×5 or Rows 5×10
- 10 heavy wall balls
- 10 box jumps (24/20 or higher)
- 10 dips (ring or bar) or 5 muscle-ups
4 sets of the above. When the EMOM is complete, take a few minutes break and setup for the finishing AMRAP.
5 box jumps (24/20)
5 front squats (135/95)
WOD notes: For the EMOM, go heavier on wall balls and higher on box jumps than you normally would and work on those skills. Advanced athletes can also choose muscle-ups if you prefer to work on those instead of dips. Take a few minutes break after the EMOM to get set up for the AMRAP. The AMRAP is short and should be an all out sprint. Keep the intensity up, expect to only get a few rounds and enjoy the burn!
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