Every Minute On The Minute (EMOM) for 7:00,
Add One STRICT Toes to Bar (or do the best you can!)
Rest as needed then,
On a 3:00 Clock,
Minute One: Wallball Shots (20lb. / 14lb.)
Minute Two: Kettlebell Sumo Deadlift Highpull (73lb. / 53lb.)
Minute Three: Assault Bike (Calories)
Rest up to 2:00 between rounds and complete a total of 4 rounds.
Note: “The Cardona” is an official CAMP workout and it’s a good one! On todays session, athletes will need to either “reset” the Assault bike computer, or do the math and pick-up their count from the previous athlete. This is NOT a “grind station” but will count as points towards the overall score. A great goal is 20+ repetitions at each station.
Friday Special Programs
- CrossFit Strength and Olympic Lifting (8:00AM – 9:00AM)