CrossFit Impact

EMOMs and more EMOMs… Papa John

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Active Warm Up
300m Run/Row
10 Pull Ups
20 Lateral Lunges (10 each side)
20 Walking Lunges (10 each side)
20 DB Shoulder Press

then THE WORK…EMOM
0:00 – 10:00
Odd: 5 Power Cleans
Even: 5 Front Squats (from ground)

then rest 3:00

0:00 – 10:00
Odd: 12 Wall Balls
Even: 6-8 Burpees Over Barbell/Wall Ball

then rest 3:00
0:00 – 10:00
Odd: Max Push Ups
Even: 30 Double Unders

Then rest 3:00 (time permitting)
5 minute Farmer Carry

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