CrossFit
Main
EMOMx 30 min (10 sets)
min 1: 100m run
min 2: 5-10 strict pullups
min 3: 15-20 air squats
*each min of work should take you ~:30-:40 to complete with ~:20-:30 rest
Lvl6: unassisted and add 14-20# vest if possible
Lvl5: unassisted- no vest
Lvl4: add banded assistance as needed
Lvl3: banded assistance
Lvl2: ring rows
Lvl1: ring rows/squat to ball
