A) 16 min EMOM
Odds: FLR/Plank x 30 – 45s
Evens: Step Ups x 12 (KB in Goblet Hold)
B) “The CrossFit Avon Aerobic Capacity Test”
5 Rounds for time:
21 Russian Swings (24/16kg)
A) 5 mins to establish max set of Unbroken Strict Pull Ups
B) 10 min EMOM
Odds: FLR x 30-45s
Evens: Pistols x 4–8 each leg (alt.)
Coach’s note: start performance EMOM when class is at 6 mins.
C) 5 Rounds for time:
15 Hang Power Cleans (60/40kg)
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