CrossFit

STRENGTH/SKILL
1) Bench Press – Build to a heavy 6
2) Rx+: Chest Supported DB Rows: 5 x 10.

METCON
EMOM 12:

Minute 1: 15 Hang Power Cleans (115, 75)

Minute 2: 15 Pull-ups
Minute 3: 15 Wall balls (20, 14)
Minute 4: 15/12 Calorie Row (or 12/9 Calorie Bike)

Rx+:(EMOM 16) (C2B Pull-ups) (30, 20) (Ski Erg if possible)