Tuesday the 9th

43(s2)

I. 
3 Rounds (not for time)
5 High hang power snatch
10 GHD sit-ups
20 Double-unders

II.
EMOM (5)
5 (T & G)  power snatch (70%+)

III.
AMRAP (10)
30 Power cleans 185/125#
30 Bar facing burpees
60 Double-unders

IV.
3 Rounds
24 Thrusters 75/55#
12 Mason Twists (20/14#)
Rest 60 seconds

V. Then, choose ONE of the following:

Va. 
30 Calorie row
Rest 1:1
25 Calorie row
Rest 1:1
20 Calorie row
Rest 1:1
15 Calorie row
Rest 1:1
10 Calorie row
Rest 1:1
10 Calorie row
Rest 1:1
10 Calorie row

Vb. 
EMOM (16)
Even: Partner 1 – 15 Wallballs 20/14# (Partner 2 – 07 Unbroken CTB pull-ups)
Odd: Partner 1 – 07 Unbroken CTB pull-ups (Partner 2 – 15 Wallballs 20/14#)

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Filed under amrap, community, crossfit, EMOM, fitness, metcon, Olympic Weightlifting, strength & conditioning, WOD

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