CrossFit

Strength & Technique

EMOM 9:

Min 1-3 : 5 T&G Clean and Jerk @65%

Min 4-6 : 3 T&G Clean and Jerk @80%

Min 7-9 :  1 Clean and Jerk @ 90% every 30sec

 

WOD

11 AMRAP

  • 10 Power Cleans (60/40)
  • 40 Double Unders

 

BFit

WOD

8 rounds of 2 min ON, 1 min OFF

Alternating Stations

 

Station 1:

20/15 Cal Row

Then burpees over bar

 

Station 2:

AMRAP

40 Skips (20 DU)

20 Air Squats

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