CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. +852 6413-9938)
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November 7, 2017

6/11/2017

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A. Push Press 5-5-5-3-3-2-2
Every 2 minutes, for 14 minutes (7 sets):
Push Presses
  1. Set 1 – 5 reps @ 55%
  2. Set 2 – 5 reps @ 60%
  3. Set 3 – 5 reps @ 65%
  4. Set 4 – 3 reps @ 70%
  5. Set 5 – 3 reps @ 75%
  6. Set 6 – 2 reps @ 80%
  7. Set 7 – 2 reps @ 85%

B. 18 minute EMOM of Rowing, Strict Pull-Ups, Wall Ball Shots, and more
​Every 1 minute for 18 minutes (3 rounds):
Minute 1
  1. Max Calories of Rowing

Minute 2
  1. Max Strict Pull-Ups

Minute 3
  1. Max Wall Ball Shots

Minute 4
  1. Max Strict Handstand Push-Ups

Minute 5
  1. Run 120 meters

Minute 6
  1. Rest for 1 minute
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