Main – CROSSFIT
(No Measure)
6 minute skill workshop:
Forward rolls
Accumulate 15 total forward rolls
https://www.youtube.com/watch?v=R0-xTcLg_ao
Deadlift
Fitness only:
7×1 Deadlift
*Record heaviest set
Metcon (AMRAP – Reps)
Performance
E3MOM x 12 minutes:
Deadlift-
75% x 5, 85% x 3, 95% x 1+
Then..
1 set max reps @ 75%
*Record the total reps that you got for set of max reps @ 95% of your training max.
Metcon (AMRAP – Reps)
Partner WOD
15 Minute AMRAP:
Fitness and Performance:
Thrusters
Hang power clean
As a team, ascend the following ladder:
Rd 1: 1 TH/1 PC
Rd 2: 2/2
Rd 3: 3/3
Etc…
Rx =
75/55
Rx+ =
95/65
*Switch as needed during the workout. 1 person works, 1 rests.
