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Saturday, July 19 2025

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Row/Bike 22 Calorie or 400m Run x 2 E3MOM

(score is slowest time)

For Time: (20min cap)

36 Caloire Row/Bike or 600m Run

18 Back Squats 135/95 RX+155/105 MRX 95/65

9 Chest to Bar RX+Muslce Ups (ring or bar) MRX Pull-ups

22 Calorie Row/Bike or 400m Run

11 Front Squats

7 Chest to Bar RX+Muscle Ups (ring or bar) MRX Pull-ups

11 Calorie Row/Bike or 200m Run

7 Overhead Squats

5 Chest to Bar RX+Muscle-Ups (ring or bar) MRX Pull-ups

7min Isometric Challenge

1min Bar/Ring Hang

1min Barbell Hold Overhead

1min Iron Chair Hold On Wall

1min High Plank Hold

1min Hollow Hold

1min Bar Hang (opposite grip)

1min Low Plank Hold

CFHSV RUNNING & ENDURANCE WOD:

1200m run

rest 2 minutes

6 x 200m, rest 30 seconds between efforts

800m run

rest 2 minutes

8 x 100m sprint, 100m recovery walk between efforts

400m run, rest 1 minute

8 x 50m sprint, 50m recovery walk between efforts

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