Main – CrossFit

Warm-up

Endurance (No Measure)

Endurance:
Row 400m rest 1 min
Run 400m rest 1 min
Row 200m rest 1 min
Run 200m Done
Go as hard as you can. This is not a jog or a slow row.

EMOM

With a running clock…
Snatch
EMOM for 5 min: Power Snatch + Squat Snatch + OHS

At the 5 minute mark…
Clean
EMOM for 5 min: Power Clean + Squat Clean + Front Squat

At the 10 minute mark…OFF the rack
Jerk
EMOM for 5min: Front Squat + Push Jerk + Split Jerk

NOTE: pick a weight you can do throughout the entire WOD without changing weight.

Metcon

WOD (Time)

1 Round:
30 Handstand Push ups ( scaled 40 push-ups)

–then–

3 Rounds:
15 Ring Dips
15 Back Rack Walking Lunge 135/95
3 Rope Climbs (scaled 10 pull-ups)