2018 Oct 11 October 11, 2018 CrossFit Antietam 0 30 min EMOM 1st min: 200 meter Run 15/12 Cal Bike 18/15 Cal Row 2nd min: 1 Round Cindy Alternate between run, bike, row each round. Cindy= 5 pull up, 10 push up, 15 air squat Optional Strength Work: Front Squat 5Γ4 at 79%