CrossFit Epping

Metcon:

5 Rounds
3:00 AMRAP
1:00 Rest

Pick up right where you left off.

Fitness:
12 Air Squats
6 Push Press 75/55
3 Burpee

Performance:
12 Air Squats
9 Push Press 75/55
6 Burpee

Sport:
12 Air Squats
9 Push Press 95/65
6 Burpee

Strength:

Fitness:
5x 8-10 Ring row
Make these as challenging as possible.

Performance:
5 sets of strict pull ups across doing either 2,3,4, or 5 reps. (ex. 5×5, 5×4, 5×3 etc.)

Sport:
Weighted Pull-Ups
3-3-3-3-3

After Party:

Strength:
Fitness:
5×10 box dips
or
5×5-10 assisted ring dip

Performance:
5×3-5 Ring dip

Sport:
Weighted Dips
5-5-5-5-5

Conditioning:
20 min EMOM
Even: 15/12 Calorie Row (no more than :50 seconds)
Odd: 15 KettleBell Swings 53/35 (1 set) scale reps or load as needed.