WOD

CrossFit

Skill:

EMOM 16

1) :45 Nose to Wall Handstand Hold

2) 6-8 Single Arm Ring Rows (each side)

3) 6-8 Strict HSPU

4) 6-8 Strict Toes to Bar

Followed By:

Partners

2 Rounds For Time

50 Hang Power Cleans 135/95

75 Burpee Box Jumps

E3MOM run 200M together

RX+ – 155/105

Master’s RX – 115/80

Phoenix Fit

Strength/Skill:

Deadlift

7-7-7-7

Start moderate and build to heaviest set of 7

Followed by:

AMRAP 20

200M Row

100′ Bear Crawl

10 Bottoms up KB Press (R)

10 Bottoms up KB Press (L)

15 V-ups