CrossFit Training Plan Competition
A. EMOM30
Min 1: 6 Back Squat @70%
Min 2: 4 Weighted Pullups @ 85% of max [(BW+Weight)x.85]
Min 3: 4 Push Jerk [tough but unbroken]
B1. TGU 3×5; rest 30s/arm
B2. Wall Walks; 5×5; rest 30s;
+
Row 250m
Rest 1:1
x3
Aim for negative splits – get faster each round all sub 0:50