CrossFit

“Could you be a cop?”

Row 500M for time

3 min. rest

5 minute EMOM of:
Min 1. 7 strict pull ups
Min 2. 45 air squats
Min 3. 30 push ups
Min 4. 40 sit ups
Min 5. 15 burpees

3 min. rest

1600M run with a timecap of 7 minuut 50 sec.

People who are waiting for a rower are doing strength.

WEIGHTLIFTING

Snatch

POWERLIFTING

Deadlifts