We hope everyone can make it Saturday at 11am for our Final WOD of the Crossfit Open. Donuts post wod!!!! 27-21-15-9 reps for time of: Row (calories) Thrusters M 95 lb. F 65 lb.
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1. EMOM for 15 minutes 1- Jerk from Rack x 3 reps 2- Supine Ring Row x 10 reps 3- L-sit x 30 sec 2. For Time 21-15-9 Shoulder to Overhead (115/75) Toes to Bar *10 box jump overs after each round
1. Take 20 minutes and build to heaviest weight for: Halting Deadlift+ Clean Pull + Hang Clean 2. AMRAP for 7 minutes: 3 Hang Cleans (155/105) 6 Front Squats(155/105) 9 Bar Facing Burpee
1. Deadlift 6-6-4-4-2-2 2. 3 Rounds For Time 50 Double Unders 40m Bear Crawl 15/10 Strict Pull ups 15 Kettle Bell Swing
1. EMOM for 12 minutes ODD- Back Squat x 5 reps EVEN- 7 Burpees to a 6 inch target 2. EMOM for 15 minutes 1- 20 V-up 2- 12 Tempo Push up @ 1111 3- Single Arm D-bell Press x 6 per arm
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