Monday

 So many cool reads. If you're yet to do so head to our new section 'our community' and see the realness behind the people you train wiht, see how long and why they stick with CrossFit or Cohort or maybe it's you the reason they stay. Check it out and share it to your friends and family, show them that where you train is unique and life changing. Get buy in from the ones you love for greater success.   

So many cool reads. If you're yet to do so head to our new section 'our community' and see the realness behind the people you train wiht, see how long and why they stick with CrossFit or Cohort or maybe it's you the reason they stay. Check it out and share it to your friends and family, show them that where you train is unique and life changing. Get buy in from the ones you love for greater success.

 

*CrossFit Health

Monday

Row Max Distance 6minutes

Change whenever

a) Pulling Emom

1) 8 pullups (best version)

2) optimal rope climbs

3) 8 toes to bar (best version)

4) Rest

Amrap 11mins 95/ 65

12 Deadlifts

12 Thrusters

12 Burpee O Bar



*CrossFit Performance

Monday

Warm Up Emom

3Rounds

1) 17 Light Wall Balls 14/8

2) 15/13 Cal Row

3) 15 Hollow Rock

Deadlift

5x4 start at 75% of new 1 rm work up

In Between

Ring Muscle Ups

5 sets of 50% Great reps only.

For Time:

50 KB Step Overs (20inch) 20/16

40 Burpees

30 Power Cleans 115/85

20 OH Squats