π₯π₯Hawt Fire, 3-12-2020π₯π₯
LOW:
16β EMOM
- 10 wall balls
- 30 jump ropes (single or double)
- 5 sit-ups + 10 step-ups (no weight)
- 10 barbell thrusters
MEDIUM:
12β AMRAP of
50 Russian twists w/ball
10 wall balls
10 dumbbell step-ups
2 thrusters (moderate weight)
100m dumbbell carry
30β hollow rock hold
Notes: Shoot for 3 rounds.
HIGH:
3β EMOM (try to do all of these reps in 1 minute):
1 heavy thruster
10 ball slams
3 burpees
CrossFitter Mod: This is an excellent workout to do vested.
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