Wednesday, 5/8

CROSSFIT

Metcon (Weight)

EMOM x 16min.
Odd: 5 Hang Power Snatch  (Climbing)
Even: 15/12 Cal Row (Every other round do 12 Pull-Ups)

Rest 3min.

EMOM x 16min.
Odd: 5 Hang Power Cleans (Climbing)
Even: 15/12 Cal Row (Every other round do 12 Pull-Ups)

*So round 1 is 5 Hang Snatch + 15/12 Cal row. Round 2 is 5 Hang Snatch + 12 Pull-Ups. Round 3 is Hang Snatch + 15/12 Cal row. Round 4 is 5 Hang Snatch + 12 Pull-Ups… Same with Cleans.

RX PLUS OPTION!
15 Pull-Ups or 3-5 Muscle UpsThis is meant to be kind of a longer conditioning workout so don't kill yourself on the weights. Climb a LITTLE, but preferrably you pick something that's 70% effor and stick to it the whole time. Try to not sub out the row for anything else today. If there's a lot of people, just stagger the pull-ups with the rowers.


SWEAT!

Metcon

Metcon (No Measure)

12min. EMOM
Odd: 12/9 Cal Row
Even: Max DB Bench Press 50/25s+

12min. EMOM
Odd: 12/9 Cal Assault Bike
Even: 10 DB Deadlifts 70/50s

12min. EMOM
Odd: 12/9 Cal Row
Even: 15 Wall Balls 20/14

**Every other round is 12 pull-ups on the even #s. So you’re doing 3 rounds of pull-ups on each section. NO Rest between sections today. Gunna be a long grinder. Fancy yourself advanced on the cardio? Do 15/12 cals