CrossFit Pandora’s Box

9am(Zoom) *abs in 30mins or less*

Each movement is for 50ft or 30sec

Frankensteins (touch opposite foot to opposite hand)

Inch worm push ups

Lunge with a torso twist

Every 90secs for 6rounds

2 cleans & 1 jerks

Start at 75%

*keep reps fast w/ good form *

(Scale 20 dips)

20 hang power cleans 105/155

30 calories on the rower

40 bar facing burpees

20 hang power cleans 105/155

10 muscle ups

(Scale 20 chest 2 bar pull-ups or jumping pull ups)

Extra Credit

(Some Equipment)

EMOM 8

5 suitcase deadlifts + 4 hang squat cleans + 3 split jerks (single arm DB/KB)

20 DB/KB hang power cleans each side

20 DB/KB hang power cleans each side

30 single arm bent over rows each side

5sets w/ broomstick

5 hang squat cleans + 5 split jerks

400m run

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