Friday the 19th

97(m)

I.
Row 1200m

II.
EMOM (5)
5 Touch and go squat clean (65%+)

III.
AMRAP(7)
5 Squat snatch 115/75#
10 HSPU

IV.
4 Rounds
Row 400m
15 Back squat 135/95#
3 Legless rope climbs
Rest 1 minute

V. Then, choose ONE of the following:

Va.
Work up to a heavy set of 5 Push Jerk from the floor.
Then
25 Push Jerks for time in sets* of UB 5 @80% of the above achieved weight.
*All sets taken from the ground. 

Vb.
18-15-12-9
Bike calories
Bar facing burpees

Vc. 
With a partner switching anytime
16 Rounds
8 UB CTB pull-ups

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Filed under amrap, crossfit, EMOM, fitness, strength & conditioning, WOD

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