Blog Search

07/12/2019

By: 0

CrossFit Seek and Destroy – CrossFit

Weightlifting

Back Squat (7×3)

28min. EMOM:

Min. 1) 3 Back Squats (Heavy as possible)

Min. 2) Pulling of Choice

Min. 3) 15/12 Cal Assault Bike

Min. 4) 15 American KB Swings 70/53

Pulling options:

1.) 15 Pull-Ups

2.) 5 Weighted Pull-Ups

3.) 3-5 Unbroken Muscle Ups

4.) 2 Rope Climbs or 1 Legless with no jump

* You can climb a little on the back squat, but ideally the same weight the whole time.