WOD

CrossFit

Strength:

Snatch

EMOM 15

Min 1 – 5 * 3 Squat Snatch

Min 6 – 10 * 2 Squat Snatch

Min 11 – 15 * 1 Squat Snatch

Build to a heavy throughout the EMOM

Followed By:

For Time:

5-4-3-2-1 Bar Muscle-Ups

15-12-9-6-3 Box Jump Overs 24/20

20-16-12-8-4 Kettlebell Swings 70/55

Masters RX – 10-8-6-4-2 Chest to Bar pullups, KB 55/36

Phoenix Fit

Strength/Skill:

AMRAP 9

16 Dual KB Deadlifts

12 HR Pushups

8 Double Russian KB Swings

Followed By:

EMOM 27

Min 1 – :50 Row

Min 2 – :50 Bike

Min 3 – :50 Burpees