Weightlifting
Back Squat (60%x5x5)
(15min)
Warm ups: 40%x5, 50%x5
Warm ups: 40%x5, 50%x5
Metcon (AMRAP – Reps)
EMOM 10
2 Squat cleans + 1 Split Jerk 135/95 (Rx+ 185/135)
2 Squat cleans + 1 Split Jerk 135/95 (Rx+ 185/135)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
25 pull-ups
50 Burpees
100 overhead squats 45/35
50 box jumps 24/20
25 pull-ups
25 pull-ups
50 Burpees
100 overhead squats 45/35
50 box jumps 24/20
25 pull-ups
Scales: 1 pull up=1 Ring row
**It’s a MOD from Main Site WOD 11/5/16
https://www.crossfit.com/workout/2016/11/05#/comments
**It’s a MOD from Main Site WOD 11/5/16
https://www.crossfit.com/workout/2016/11/05#/comments
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