Warm-up
4 Rounds:
8 HR Push-ups
10 Leg Swings (each leg)
12 Air Squats
MetCon
RX
For Time:
3k Row
*90sec. on/90sec. off until complete
SCALED
For Time:
2k Row
*90sec. on/90sec. off until complete
LITE
For Time:
1k Row
*90sec. on/90sec. off until complete
Strength
Make up a lift you missed earlier in the week
A.
EMOM Until Failure:
2 Squat Snatch
*Weight increases 10/5lbs each round
Staring Weights:
RX= 135/95lbs
SCALED= 95/65lbs
B.
EMOM for 10 Minutes:
2 Power Clean & Push Jerk, AHAP
C.
In 24 Minutes Complete
“CrossFit Total”
Find 1RM Back Squat in 8min.
Find 1RM Strict Press in 8min.
Find 1RM Deadlift in 8min.
