|crossfit cj ladder!|
1) 10 rounds - 250m row, 60 seconds rest.
For any row over 50 seconds/55 seconds, add another round for a penalty.
1) Back squat - Work up to a max for the day.
2) Deadlift - Work up to a heavy single
3) For 20 minutes, perform the following EMOM:
-Odd minute: 5x deadlift (265#/205#)
-Even minute: 5x snatch push press (80kg/50kg)
1) Complete the following for time:
Cash in = Row 1,000m or AirDyne 100 calories, then...
5 rounds: 10x overhead squat (50kg/35kg), 10x toes to bar