CrossFit Workout Of The Day 7/19/2019

By: 0

CrossFit:

Beg:

16 Minute Alternating EMOM:*

M1) 3 FS w/ 5 second pause in bottom

M2) 3 Complex (1 Clean shrug + 1 Power Clean)

*if weights are super light, have them work about 40s of the minute, regardless of reps

Int/Adv:

16 Minute Alternating EMOM:

M1) 3 FS w/ 5 second pause in bottom

M2) 3 Complex (1 clean shrug + 1 Squat Clean)

Then:

3RFT: (cap15)

400m run

12 Hang Power Cleans 135/95

3 Rope Climbs (sub with 5 strap length hand over hand sled pulls)

rx+: wear a vest