Tucson CrossFit Gym 1-18-16

Fitness	Performance
EMOM Alternating Exercises for 21 Minutes	Every 2 Minutes for 10 Minutes
8 Sumo Deadlift	Muscle Snatch 55-60/2×5
10 KB Walking Lunge	Every 2 Minutes for 10 Minutes
12 Box Jumps	Power Snatch 70/ 2×5
	Every 2 Minutes for 14 Minutes
For Time:	Snatch 65/2, 70/2, 75/2, 80%/2×4
750M Row
Then rest exactly 2 Minutes and perform the following:	Back Squat 60%/6, 70%/5, 80%/4, 85%/3, 90%/1×2
18-15-12
KB Swings 20/16kg	For Time:
Burpees to Bar	24-18-12
	Pull Ups
Extra Cardio:	Thrusters 44/30
Jog 800 meters	Bar Facing Burpees Over Bar
Then run 5x 800 meters with 2 minute’s rest in between
Then jog 800 meters	Rest 3 Minutes then:
	For Time:
	750M Row

	Extra Cardio:
	Jog 800 meters
	Then run 5x 800 meters with 2 minute’s rest in between
	Then jog 800 meters

Fitness