200429

​​CrossFit (Performance)

Every minute, on the minute, for 3 minutes (1 set) for max calories/reps of:
Station 1: 20 seconds of Rowing, Bike or Bike or Treadmill (record as reps/distance)
Station 2: 20 seconds of Dumbbell Ground to Overhead
Station 3: 20 seconds of Renegade Rows

Followed By
Every minute, on the minute, for 18 minutes (6 sets) of:
Station 1: Number of Calories of Bike or Row you achieved during the initial 3 minute EMOM
Station 2: Number of Reps of Dumbbell Ground to Overhead you achieved during the initial 3 minute EMOM
Station 3: Number of Reps of Renegade Rows you achieved during the initial 3 minute EMOM

Followed By
When the running clock reaches 42:00, perform the following…
Every minute, on the minute, for 9 minutes (3 sets) of:
Station 1: 30 seconds of Upright Rows
Station 2: 30 seconds of Death Marches
Station 3: 30 seconds of Frog Pumps

​​CrossFit (Fitness)

Every minute, on the minute, for 3 minutes (1 set) for max reps of:
Station 1: 20 seconds of Jumping Lunges
Station 2: 20 seconds of Backpack Deadlifts
Station 3: 20 seconds of Push-Up + Alternating Taps

Followed By
Every minute, on the minute, for 18 minutes (6 sets) of:
Station 1: Number of Jumping Lunges you achieved during the initial 3 minute EMOM
Station 2: Number of Backpack Deadlifts you achieved during the initial 3 minute EMOM
Station 3: Number of Push-Up + Alternating Tap you achieved during the initial 3 minute EMOM

Followed By
Every minute, on the minute, for 9 minutes (3 sets) of:
Station 1: 30 seconds of Upright Rows (Use a Backpack or Gallon Jug)
Station 2: 30 seconds of Death Marches (Bodyweight or Bearhugging Backpack)
Station 3: 30 seconds of Frog Pumps