Monday 5/14/2018

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Warm Up / Mobility:   

EMOM for 4 min

EVEN: 15 Russian KB swings + 3 Pull Ups

ODD: 10 Lunges + 3 Burpee

Strength:  Clean and Front Squat (Week 4) (35 min)

Clean 3@40%, 3@50%, 3@65%, 2@75%, 2@80%

Clean Pull- 1@90, 1@100%, 1@105%

Front Squat: Establish 3RM w/ 1 second pause 

WOD

12 Min AMRAP

30 Dmbl Snatch (50/35) -alt arms

20 Burpee Box Jump Overs (24/30)

Extra Credit

Off

CrossFit Heights