Laveen CrossFit – CrossFit

Go into this EMOM with the intent to pick a rep scheme that is outside your comfort zone for each movement. We’re working on a pushing dominant movement right into a pulling dominant movement then to finish off a combo of both push and pull.
The fatigue will be real, but how you choose to handle it is up to you, scale the weight reps down by 2 or challenge yourself to fight through it.


Metcon (Time)

20min EMOM:

Minute 1)

– 15 Thrusters (100/80)

Minute 2)

– 15 Pull Ups

Minute 3)

– 15/12 Cal row

Minute 4)


1)15 thrusters(same weight)

2) 3-5 muscle ups(bar or rings)

3)18/15 calories


1) 15 thrusters(same weight)

2) 12 chest to bar pull ups

3)15/12cal row


1)15 thrusters (75/55)(empty b.b)

2)15 ring rows

3)10/8 cal row