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Saturday, June 8 2024

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3 Rounds For Time: (30min cap)

800m Run/Row or 2k Bike

25 WallBall Shots 20/14lbs to 10/9′ MRX 20/10 to 9′

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

5 Squat Cleans 155/105 RX+185/125 MRX115/75

6min Isometric EMOM Challenge

Min 1 = Handstand Hold

Min 2 = Iron Chair Hold on Wall 25/15lb plate

Min 3 = Bar Hang

Min 4 = High Plank Hold

Min 5 = Hollow Hold

Min 6 = Low Plank Hold

*must go straight from hold to next in order*

CFHSV RUNNING & ENDURANCE WOD:

800m run

rest 1 minute
8 x 200m run @ 80% intensity

rest 30 seconds between effort

1600m run

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