Friday 5.3

Friday 5.3

FRIDAY
CrossFit

Strength: 1 Overhead Squat + 3 Front Squat
– At least 6 attempts at strongest set.

WOD: For Time
3 Rounds
Run 200m
20 Pull-ups
5 Wall Climbs
– then 3 Rounds
15 Handstand Push-ups
10 Squat Clean 135/95
– tben
30 Cal Row/AB Sprint

Sweat
Core: 50 Hollow Rocks
100 Russian Twists
– EMOM perform 3 Burpees

Conditioning: 15m AMRAP
Run 400m
5 Wall Climbs
10 Goblet Squat w/KB
15 KB Swings

The Program
1. Strength and WOD

2. Tabata, 6 Rounds Each Couplet
– Hang Power Clean 115/75
– Overhead Squat
THEN
– Hang Power Snatch
– Front Squat
THEN
– Muscle Ups
– Burpees

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