![](https://crossfitnewton.com/wp-content/uploads/2022/11/3B903D08-962E-4A97-B689-A3735C55FBAE-758x1024.jpeg)
![](https://crossfitnewton.com/wp-content/uploads/2022/11/3B903D08-962E-4A97-B689-A3735C55FBAE-758x1024.jpeg)
EMOM 10
Choose One:
Strict Pull-ups
Self assisted Pull-ups
Banded Pull-ups
Ring Rows
+
Choice One:
Every 5 min x 5
Row 250/200 Meters
10-15 HSPU
Run 200 Meters
Choice Two:
Every 5 min x 5
Row 250/200 meters
Push Press x 8-10
Run 200 Meters
Sub for run – 13-15/8-10 cal bike
Rounds should not take longer than 2:45. Adjust volume as needed