June 3, 2021

Daily score: 8

Workout:

#4
30 min EMOM
1- 30 sec max reps band assisted strict CTB pull ups

11, 9, 8, 8, 8

2- 30 sec max reps strict hspu + kipping (go strict until you fail, then kip)

6/3, 5/3, 3/5, 2/5, 1/5

3- 30 sec max reps ring row

14,14,12,13,13

4- 30 sec max reps ring push ups

12,11,10,10,11

5- 30 sec max distance farmers carry (heavy)

75# kbs

90’ each time

6- 30 sec max distance hs walk

6, 12, 14, 11, 10

+
20 min emom
1- Max cals assault bike (max sustainable across all intervals)

14 cals/minute

2- 15 air squats (parallel depth)

Done 

141 cals total 

So good to CrossFit again!  Sore the next day but not terrible.  Loved all of this.  Can’t wait to get more gym time.  Thanks!