Wednesday, December 5 2018

Posted by Mandee on December 4th, 2018

19 responses

10min EMOM Pull-Up Training Pick a number, try for 10 Pull-Ups EMOM x 10 minutes = 100 Pull-Ups or set an achievable number to stick with. Use any style of Pull-Up you need to work OR one set max unbroken Pull-Ups or Chest to Bar Pull-Ups in the 10 minute window.

For Time: 10 Power Clean 135/95 RX+165/115 MRX95/65 11 Burpee Box Jump Overs 12 Chest to Bar Pull-Ups 13 Hang Power Clean & Shoulder to Overhead 14 Box Jump Overs 24/20" MRX 20/18" 15 Pull-Ups 16 Calorie Row or Assault Bike 17 Box Jumps 18 Kettlebell Sumo Deadlift High Pull 24/16kgs RX+ 32/24 MRX 20/12 19 Kettlebell Swings 20 WallBall Sit-Ups RX+GHD WB 20/14lbs MRX 14/10 21 Hang Power Cleans

19 responses to "Wednesday, December 5 2018"

Justin Smith says:

December 4, 2018 at 2:08 pm

This man is the real deal. Strong, principled, and determined, but also kind, intelligent, and thoughtful.

Stay on it stay on it big man.

Ashley Moseley says:

December 4, 2018 at 2:38 pm

Yassss!!! Looking strong Norman!!! Way to get at it!!!

Nathaniel says:

December 4, 2018 at 3:16 pm

Norman brings the storm when he enters the gym. He’s ready to roll with any WOD any day. Norman is always trying to improve by asking questions and implementing what he learns. There’s always a kind word of encouragement for those around him now matter how hard he’s going or tired he is. Way to be dude!

James says:

December 4, 2018 at 3:21 pm

Beast Mode.

Mandee says:

December 4, 2018 at 3:23 pm

Cool picture of one cool dude ? Norman is an easy going CrossFitter with relentless determination who shows up and puts in the work. Keep at it, Norman!

Tricia Caruth says:

December 4, 2018 at 4:25 pm

I wanted to sit out that WOD last week and he said nope we are going and worked right beside me and pushed me I even hit a PR. You are an inspiration in and out of the gym!! Keep going!!! Good work!!