WOD

CrossFit

Strength:

Hang Snatch
Take 15 Minutes to work up to a 1RM

Followed by:

EMOM 15
1) 16/12 Cal Row
2) 3 Hang Squat Snatch at 75% of 1RM + Max Bar Facing Burpees
3) Rest
*Score is cumulative number of burpees but all other work must be completed

Phoenix Fit

Strength:

In 10:00
Deadlift
Work up to a heavy set of 3 Touch N Go Deadlift
*Compare to 9/14/18

Followed by:

AMRAP 8
6 Calorie Bike
8 Renegade Row
10 Air Squats

Rest 2:00

AMRAP 8
6 Calorie Bike
8 DB Push ups
10 Air Squats