Rogue Sweeper Challenge - EMOM

Monday, February 23, 2026

Westbound CrossFit - OPEN GYM

1100 - OPEN GYM

Warm Up

Jumping Jacks

Hip Hammy Flow

Burgener Warm-up

Sweeper Complex

1 Clean

1 Front Squat

1 Hang Clean

1 Shoulder to Overhead

Bodyweight - 208.1 (with shoes and supportive gear)

45

65

95

115

145

155

165 pounds

EMOM 12

Station 1 - 5 overhead squats

Station 2 - 2 chest to bar pull-ups

Station 3 - 5 GHD Sit-ups

Nice way to get in a little technique in the spirit of Westbound Crossfit Programming.