10min EMOM Death by Burpee Muscle-Ups or Burpee Chest or Bar Pull-ups or Burpee Pull-Up Challenge
Min 1 = 1 Min 2 = 2 Min 3 = 3
**Once you Fail or Fall Behind on One Move, Switch to Next. If you can’t, sit out a min or two and get back in.**
“1 Deadly Mile” by DB
For Time:
10 Deadlifts
400m Run
10 Deadlifts
Rest 1min
10 Chest to Bar Pull-Ups
200m Run
20 Pull-Ups
Rest 1min
10 Kettlebell Sumo Deadlift High Pull
400m Row
20 Russian Kettlebell Swings
Rest 1min
10 Deadlifts
200m Row
10 Deadlifts
Rest 1min
10 Toes to Bar
400m Run or Row
20 Military Sit- Ups RX+ GHD Sit-Ups
**Athletes can start at top or bottom**
Barbell Loads = 225/155lbs RX+ 275/185 MRX 185/125
Kettlebell = 24/16kgs RX+ 32/24 MRX 20/12
**********************************************************************
The CrossFit OPEN starts THIS WEEK, October 10th! Get signed up TODAY!
**********************************************************************
