http://southhallcrossfit.com/wod/emom/
EMOM
September 20, 2018

Announcements

**No Class this Saturday 9/22**
Come out and support your team at No Excuses CrossFit in Suwanee
First heat starts @9
Event details – http://www.atlantaleague.com/event/september-superteam/

South Hall CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

200m Run

3 Sets

3 Wall Walks (Nose 2 wall)

6 Lateral Lunge

5 Superman to Hollow Rolls

Gymnastics

Pull-ups (EMOM x 6)

EMOM x 6

5 Strict Pull-Ups

or

Skill Muscle Ups

Metcon

Metcon (AMRAP – Reps)

EMOM x 16

Min 1 – 200/150m Row

Min 2 – 15 Handstand Push Ups

Min 3 – 15 Box Jump Overs 24/20

Min 4 – 30s Front Lean Rest on rings/TRX

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