Friday the 16th

announcements_rotator5_1

I.
Mobility:  Elbows
THEN
3 Rounds
10 Pull Ups
10 BB Overhead Squats

II.
3 x AMRAP (5)
Row 800m
Max MedBall Over Shoulder (30/25#)
Rest 2:00

III.
EMOM (10)
1 Snatch Complex @ 70%+ of 1RM
1 Snatch + 1 OHS + 1 Hang Snatch +1 OHS

IV. Please choose TWO of the following based on perceived weaknesses.

a. 
Deadlift 1-1-1 @90%+ of 1RM

b. 
5 Rounds
Bike 800m
Rest 60s

c. 
Accumulate 5:00 of Kettlebell Farmer’s Carry
10 Minute Cap.

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Filed under amrap, crossfit, EMOM, fitness, interval training, Olympic Weightlifting, Power Lifting, strength & conditioning, WOD

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