WARMUP
10 min AMRAP
1 min cardio
10 Air Squats
3 Push-up to Down Dog
3 Burpees
10 Ring Rows
5 Scap Retractions
3 Kip Swings
3 Pull-ups
STRENGTH
Barbell Good Mornings
3×10
Strict Pull-ups
3×5-10
WOD
PARTNER Chelsea – alternate rounds – one partner does a full round the first minute, then the second partner does a round the second minute.
EMOM for 30 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats
Score is the number of rounds finished in 30 minutes, with the best possible score being 30 rounds. ***For the rounds to count, they must be performed every minute on the minute!!
If you fall behind the clock, you can either be done or keep going and get as many rounds as possible in the remaining time.
Fit:
3 Jumping Pull-Ups
6 Incline Push-Ups on a box
9 Air Squats
OPTIONAL POST WOD
2x
20 Alt Vups
100’ Farmers Carry
50’ Front Rack Carry
CrossFit Reserve 