CROSSFIT
Skill – Pull ups
Part 1
EMOM x 6
3-6 Pull-ups*
*Your hardest variation
Part 2
Back Squat
4 set of 6 at 60-70%
TRACK WORKOUT – CANCELLED DUE TO WEATHER
BARBELL
Snatch pause pull +touch and go snatch
3×1 @70%
2×1 @75%
1×1 @80%
clean pull pause + touch and go clean and jerk
3×1 @70%
2×1 @75%
1×1 @80%
At Home WOD
Core Work:
12 min EMOM
1 – 40 second hollow body hold
2 – 40 second super man hold
METCON
Sprint leg blaster
6 Rounds for Time
10 Air Squats
10 Lunges
10 Squat Jumps
10 Lunge Jumps