/var/www/html/wp-content/themes/Divi/single.php Five for Five | CrossFit of Fremont
Metcon
Today’s piece is all about having a long mix of cardio mixed with an emphasis of shoulder to overhead. So you will notice the hang clean numbers going down and the push press numbers going up. However, as you go through this sequence, you still have quite a bit of work to do for each section. Can you hang!?

EMOM x 4min.
Odd: 15/12 Cal Row
Even: 50 Double Unders

EMOM x 4min.
Odd: 3 Hang Power Cleans + 3 Push Press
Even: 18 Wall Balls

EMOM x 4min.
Odd: 15/12 Cal Row
Even: 50 Double Unders

EMOM x 4min.
Odd: 2 Hang Power Cleans + 4 Push Press
Even: 18 Wall Balls

EMOM x 4min.
Odd: 15/12 Cal Row
Even: 50 Double Unders

EMOM x 4min.
Odd: 1 Hang Power Clean + 5 Push Press
Even: 18 Wall Balls

No rest between sections above. Essentially, each section is 2 rounds and then you move to the next. This entire piece is 24min.

Score is the final push press weight. BUT… You can only put your score in if you finished all the above EMOMs 🙂

Metcon
at the 28min. Mark….

5 Rounds:
20sec. of Max HSPU’s
10sec. of Rest
20sec. of Max Ring Dips or Bench Dips
10sec. of Rest
20sec. of Max Push-Ups
10sec. of Rest