Friday the 6th

r4

I.

24 Band Pull-a-parts
24 Goblet Squats
24 Box Jump Overs
Then
Accumulate :90 in a PU bar hang position

II.
Snatch 6×2  (60 to 95%)

III.
Row 1.5k:
Rest 1.5 mins
30 Squat Cleans at 135/95#

IV.
EMOM (14)
(a)Run 200m
(b) 7 Ring-Dips
Alternate movements

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Filed under crossfit, EMOM, Olympic Weightlifting, strength & conditioning, WOD

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