Saturday October 22nd, 2016

30 min workout

In 3 person teams:

EMOM #1– 9 mins, rotate between 3 stations every minute

Station A- row for meters

Station B- 15 x front rack in-place lunges 95/65#

Station C- 15 x box jumps 24″/20″
***rest 1 min, add weights to bar and adjust box**

EMOM #2– 9 mins, rotate between 3 stations every minute

Station A- row for meters
Station B- 12 x S2O 115/75#

Station C- 12 x box jumps 30″/24″
**rest 1 min, add weight to bar and adjust box**

EMOM #3– 9 mins, rotate between 3 stations every minute

Station A- row for meters

Station B- 9 x hang squat cleans 135/95#

Station C- 9 x burpee box jumps 24″/20″

Score is total meters rowed over 30 mins. 

© 2015 All rights reserved. Crossfit Distinction