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Main – CrossFit

(No Measure)

Alternating EMOM for 14:00-

3 Hang Cleans (from power position – UB is the preference, but drops are acceptable) – begin at 60% of 1RM Clean and add load with each set (try to go up from last week)

10 Double Unders

Metcon (Time)

21-18-15-12-9-6-3 of:

Thrusters 95/65#

Box Jumps

Metcon (AMRAP – Rounds and Reps)

Or You Can Choose

20 Min AMRAP

20 Kettle Bell Swings 53/35

10 Pull Ups

20 Air Squats

500m Row

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