Monday the 13th


3 Rounds
10 Push-Ups
10 Empty Bar Thrusters
14 Shoulder Taps

4 Rounds
1:00 On 2:00 Off
Max Front Squats in 1 set @ 60% 1RM

5 Rounds
50ft Overhead Walking Lunge Steps W/ 50/35lb Dumbbells
5 Bar Facing Burpees
50ft Handstand Walk
5 Bar Facing Burpees

EMOM until Failure*
(20:00 Cap)
7 Clean and Jerks 135/95#
7 Handstand Push-Ups
Alternate Movements each round.
*Sets should be unbroken/touch and go

V. Please choose ONE of the following based on perceived weaknesses.

Double Under “Flight Simulator”
All sets must be unbroken to continue on. You must stop after completing a set, before starting the next.

3 Rounds
ME Unbroken Kettlebell Swings 70/53lbs
Rest 2:00


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Filed under 3 Rounds, accessory work, amrap, crossfit, EMOM, fitness, strength & conditioning, WOD

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