Friday the 3rd



1) EMOM -every minute on the minute- (for 5 minutes)

2 Hang Squat Snatch @ 65%

Notes: This is meant to provide a warm up for both the legs and the CNS. DO NOT go above the prescribed weight. Each set should be easy and fast.


1) 1Rep max Back Squat (20 minutes to complete).


5 rounds

15 Deadlifts 135/95#
ME UB Chest 2 Bar Pull-ups

*Rest 1 minute between rounds



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Filed under crossfit, fitness, strength & conditioning, SWOD, WOD

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