Posts By: CrossFit En Fuego Coaches

With a partner, alternating full rounds, complete:
– 250M Row
– 10 Goblet Squats
– 10 Single Arm DB Shoulder-to-Overhead (10/arm)
* 5 Rounds (each)

** You choose what weight to use on the DB.

EMOM x 4 rounds complete:
~ Minute 1 = 100M Run
~ Minute 2 = 10 Deadlifts (*)
~ Minute 3 = 100M Run
~ Minute 4 = 15 Sit-Ups + 15/12 Push-Ups

* You choose the weight for the DL’s. Goal for today is to move steadily and remain mechanically sound. Don’t go extremely heavy. Suggested percentage is around 50-55%.
* Scale the Sit-Up and Push-Up reps as needed to complete the round within the minute.

For Time Complete:
– 30 Clean and Jerks (**)
* Every minute on the minute stop and complete 20 Double Unders (WOD starts with 20 DU’s).

** Weight Options:
~ Option 1 = Ask your Coach for the best weight option for you. It should be a moderate weight that you can move well.
~ Option 2 = (135/95)
~ Option 3 = (165/110)

For Time Complete:
– 200M Run
– 20 Wall Balls
* 5 Rounds