CrossFit Workout Of The Day 10/10/2019

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Alternating EMOM 20:**

  1. 15 Cal Row
  2. 10  Burpee Box Jump Overs
  3. **If/every time you fail to complete the reps in the given minute, take a full minute off, and pick back up on the same exercise you failed.

This well ensure that in classes larger than 10, if someone fails, the equipment won’t be off balance. Athletes will start over, not continue reps. So if they only get 12 of 15 calories, they will rest the following minute and the complete 15 calories on the rower that  minute.


2 min/side shoulder bands

2 min/side Lizard

2 min standing straddle

2 minute frog

1 min seal/sphinx

1 min/side thread the needle

2 min seated forward fold

1 min supine relaxation


For Time (Cap15)

3 Rounds:

10 Pull-ups

10 Russian KBS

20/14 Cal Bike

3 Rounds:

10 Push-ups

10 TTB

20/14 Cal Bike

3 Rounds:

10 Burpees

10 American KBS