It’s Friday

Open WOD announcement will bring more info, but here is tomorrow’s WOD. BRING LONG SOCKS/PANTS!

 

FRIDAY

CrossFit

Strength: Squat Clean

EMOM 12m: 3 down to 1 heavy rep, every 4m change rep scheeme

 

WOD: 12 Minutes
Buy In with : 5-4-3-2-1
Rope Climbs
Wall Climbs

Then AMRAP with remaining time
5 Burpee Box Jump Over 24/20
1 Squat Clean and Jerk 185/135

S: Ring Rows, Step Ups for Box Jump, 95/65
L1: Strict Pull-ups for Rope or 10′ climb, 135/95

Rx+: 205/145

 

Sweat

Core: Roll it out

75 Barbell Roullouts (3 feet)
– e90s perform 5 goblet squat 53/35

 

Conditioning : 20 Minutes
Buy in with
10-8-6-4-2 Burpee Box Jump Over, alternating with
2-4-6-8-10 Jumping Pullups
then MORE Buy in with
10-20-30-40-50 Double Unders, alternating with
50-40-30-20-10 Situps
then AMRAP with remaining time
20 Jumping Pull-ups
20 Cal row
20 Russian KB Swings 53/35

 

The Program: Off

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