Crossfit
A) 12 minute alternating EMOM:
1) 5 strict tempo pullups * 1 second pause at top, 3 second negatives
2) 50ft HS walk or HS walk practice or 16-20 shoulder taps
3) 30 second static hold of choice
B) Partner WOD:
I-go-you-go for 5 rounds each:
10 bar over burpees-10 power snatches (95/65lb)-15/12 cal bike erg
*22 min time cap
*On snatches scale reps to 8 or weight to 75/55lb as needed to go unbroken
*If rounds are taking longer than 2:15, scale down reps to keep intensity high
Metcon Class
A) For time:
1000m row
Dumbbell DT
(5 rounds of 12 db deadlifts-9 db hang power cleans-6 db push jerks)
1000m row
*53/35lb dbs or 35/25lbs
B) Coaches choice accessory circuit
