EMOM x 30 minutes:
Min 1: Row 200/180m, Echo 500/450m
Min 2: Max Shuttle Runs x 10m
Min 3: Rest
Min 4: Double-unders x 50
Min 5: Max Burpees
Min 6: Rest
*Advanced athletes scale up to Drag rope double-unders (30-50reps)
*Alternate between Row/Echo Bike
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Reminder: Coastal CrossFit will be closed for the Australia Day Public holiday – Thursday 26th Jan. A. Partner Format: Clean (Power or Squat)EMOM x 4 minutes:3 Cleans (Maintain light load)Rest 1 minuteEMOM x 4 minutes:2 Cleans (Maintain moderate load)Rest 1 minuteWork to a heavy Clean in 7 minutes: B. Partner workout:Seven rounds for time:7 Power Cleans 70/45kg*7 Burpees *Goal: Touch and go.P1: Start PC, P2 starts BP.*Each partner to complete their movement before swapping. Both partners complete all repetitions. Photo: Carol. What is not to love about this chic!! So easy going, gives everything a red hot go, encouraging and she has given up her private sessions for full 5:30pm class. Love your style Carol – you are Queen of the 5:30pm session ;D
