WARMUP
AMRAP 10 minutes:
–1min Bike, Row or Ski Erg
–10 Plate Ground to Overhead
–10 Plate Squat + Press Away https://vimeo.com/555813522/431796fec9
–5 Scap Retractions
–3 Kip Swing
–3 Kipping Pull Ups
Then…
1 min deep squat hold
1 min
STRENGTH
Front Squat:
5-4-3-3-3
Goal should be heavy loading with challenging work sets but no failed reps.
WOD
For Time:
21 Pull Ups
21 Medball Cleans Rx+ 30/20 Rx 20/14 Fit 14/10
18 Chest to Bar Pull Up
18 MB Cleans
15 Bar Muscle Up
15 MB Cleans
Goal- Sub 12 minutes. Scale if needed to make sure the WOD is less than 12 min.
STIMULUS:
Duration: Short
Weight: Light
Skill: High
Volume: Moderate
OPTIONAL POST WOD
Midline Accessory:
3 Rounds For Quality:
50ft per side Mixed Carry
10ea Pallof Press
6 Broad Jump
Mixed Carry:
CrossFit Reserve 