A. Group warm up

B. WOD demo

C. EMOM 16
1. 50m box push | from one side of the rig to the other | RX+ add weight to top of box
2. 20-30 second static ring hold
3. 5-7 strict pull ups, barbell rows OR 20-30 sec HSPU hold
4. 10-15 KBS | any style

D. With time remaining:
3 rounds NFT:
45 second plank
20 KB side bends | 10 per side
15 pike pulses
Source: Workout Of The Day

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For More Information Contact:
Jason Archer
P | 480.442.0433
E | info@crossfitnorthphoenix.net
W | crossfitnorthphoenix.net

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