Bombers Crossfit - CrossFit
Weightlifting
10 Minute EMOM
Odd: Push Up
Even: Sit Up
Plyo Pushup (5 x 10-15)
Start in plank complete pushup and jump hands up onto raised surface
Walk hands back down to the ground and repeat
Score max height used in inches
Weighted Sit-Up (20-30)
Metcon
Metcon (AMRAP - Reps)
10 Minute AMRAP
3, 6, 9, 12...
Burpee Box Jump Over (24/20)
Deadlift (225/155)
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