CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. +852 6413-9938)
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July 12, 2017

11/7/2017

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A. Warm Up
2 laps around the building
3 Rounds:
10 Kettlebell Swings
10 Slow Air Squats
10 Kip Swings
5 slow Scap Pulls
5 Inchworms
5 Burpees

2 laps around the building
Scoring: Not Scored

B. 10 minute EMOM of Strict Pull-Ups
Every 1 minute for 10 minutes (10 rounds):
Every minute perform as many reps as possible in 30 seconds; rest 30 seconds.
  1. Max Strict Pull-Ups
​
C. 20 minute EMOM of Deadlifts, Toes to Bars, Farmers Walks, and AbMat Sit-Ups
Every 1 minute for 20 minutes (5 rounds):
Minute 1
  1. 12 Deadlifts @ 155/105 lbs
Minute 2
  1. 10 Toes to Bars
Minute 3
  1. Farmers Walk 50 meters @ 24/16 kg
Minute 4
  1. 20 AbMat Sit-Ups
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