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Build the load and pace as the minutes get longer, but keep every set crisp enough to finish with at least 10-15 seconds to breathe. Scale by reducing the barbell weight, cutting the deadlift reps to 2 and the wall balls to 8, or swapping the run for 150-200 m if you want a cleaner sprint-style EMOM; great for intermediate athletes and a strong Monday sweat. Inspired by today's trends — CrossFit | The Four Formats: How Intentional Programming Builds CrossFit Athletes Who Are Harder to Break.
climb the minute
- 5 Barbell Deadlift @ 135lb
- 6 Pull-up
- 8 Wall Ball @ 20lb
- 400 m Run 400m
- 5 Barbell Deadlift @ 135lb
- 6 Pull-up
- 8 Wall Ball @ 20lb
- 400 m Run 400m
- 5 Barbell Deadlift @ 135lb
- 6 Pull-up
- 8 Wall Ball @ 20lb
- 400 m Run 400m
- 5 Barbell Deadlift @ 135lb
- 6 Pull-up
- 8 Wall Ball @ 20lb
- 400 m Run 400m
EQUIPMENT
barbellmed ballpull-up bar
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