All the EMOMs

All the EMOMs

PSKC CrossFit – CrossFit


1: Metcon (Weight)

Alternating 12 minute EMOM (6 sets of each of the following)

A) 3 x Overhead Squats (pick a challenging weight and stay there)

B) 8 x Box Jumps (go one step higher than you normally do in a workout if possible)
Record the weight used for the overhead squats


2: Metcon (AMRAP – Reps)

10 Minute EMOM of:

Min 1: 20 Russian KB Swings (70/53) {53/35} [35/18]

Min 2: Max Effort burpees*

*Score = Total burpees accumulated after 5 rounds

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