1. Strength
EMOMx12: (4 rounds)
1st min: 5-10 Strict pull-ups
2nd min: 10-15 Shoulder press @ 50% of 1RM
3rd min: Rest
*The goal for the pull-ups is to maintain the same amount of reps each minute by doing each set unbroken. Once you come off the bar, your set is done. Use a band for strict banded pull-ups if needed. Shoulder press should also be an unbroken set.

2. Benchmark
Max Effort 1-Mile Run

     © 2016 Extreme Crossfit Martinsburg

Created by GiraffeJiuJitsu Studios