Pull-ups : 5 Min EMOM
5-7 Weighted Pull Ups
Hang Power Snatch
12 Min to establish 5RM
Work up to a heavy 5 rep
WOD: 10 Min AMRAP
500M Row
20 Burpee over rower
WOD September 23, 2019 (Monday)
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CrossFit – Mon, Mar 31
CrossFit One World – CrossFit Push Press (Establish a Heavy 1 Rep Max Push Press within 18 MIns) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 10 Lateral Burpees Over Bar 10 Hang Power Cleans 100 m Run Rx 135 /95 Rx+ 155/115
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CrossFit – Sun, Mar 30
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