On an 18:00 running clock,

Minute One: Assault Bike (15 / 9 Calories)
Minute Two: Wallball Shots, 15 Repetitions (20lb. / 16lb.)
Station Three: Rope Climb, One Ascent (Most Challenging Technique Available)

Rest as needed then,

Weighted Pull-up, 5,4,3,2,1 repetitions

Note: On the EMOM session, advanced athletes should do their best to maintain 15 / 9 calories on the Bike. Rope climb for aspiring Brown Belts should be “No Leg L Sit.”


Thursday Special Programs 

  • CrossFit Masters (All Levels! 10:30AM – 11:30AM)
  • Krav Maga (5:30PM – 6:15PM)


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