CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

Function

A.

Metcon (No Measure)

W4-6

EMOMx40:00 @ Increasing Effort

Min 1- 0:30 Assault Bike

Min 2- 0:30 Jump Rope

Min 3- 0:30 Row

Min 4- 15m/side Single Arm Farmer’s Walk
*Increase pace slightly every 2-3 rounds while being aerobic

*Modify as needed

*No Measure

Performance

A.

Metcon (No Measure)

W4-6

EMOMx40:00 @ Increasing Effort

Min 1- 0:30 Assault Bike

Min 2- 0:30 Double Unders

Min 3- 0:30 Row

Min 4- 15m/side Single Arm Farmer’s Walk, 70/53+
*Increase pace slightly every 2-3 rounds while being aerobic

*No Measure