Thursday 05/07/09

Location: CHS
Time: 5:30 a.m.

Zercher Squat
3-3-3-1-1-1

Rest several minutes.

10 min EMOM of:

Every Minute for 10 Minutes perform:
Dumbbell Complex
3 Hang Squat Cleans
3 Push Press
3 Overhead Reverse Alternating Lunge (3/side)
(Credit goes to CrossFit KC)

Suggested DB loading: 45% bodyweight (total, not per DB)

EMOM = Every Minute on the Minute

Overhead Reverse Alternating Lunge: Hold both DBs overhead, step backward with one leg into a lunge position, lightly touching knee to the ground. I've never actually seen this done, so this is my best guess as to how this will be executed. If in doubt, use less weight.

Your score is recorded as "X/Y," where X = # of rounds completed on the minute and Y = # of rounds completed for the remainder of the 10 minute period.