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