Tuesday- Water Wings

CrossFit 

AMRAP 20:
27/21 Calorie Row
21 Chest to Bar Pull-Ups
15 Burpee Box Jumps (24/20)
9 Clean and Jerks (135/95)

Sweat-X

3 Round of:
10 ea. DB Bent Over Row
10 Toes-to-KB
10 ea. 1 Leg SLDL

5 Rounds of:
10 Alt. DB Snatch
10 Burpee

Open Prep 

1. Hang Squat Snatch
Every 1:30 x 5 Sets:
Hang Power Snatch
Overhead Squat
Hang Squat Snatch
then
7 Minutes to Build to Heavy Hang Squat Snatch

2. Overhead Squat
2 Sets of 10

3. Ring Muscle-Ups
Alternating On the Minute x 10
Odd: Max Ring Muscle-ups in 40 Seconds
Even: 50 Double Unders

​4. Class WOD
AMRAP 20:
27/21 Calorie Row
21 Chest to Bar Pull-Ups
15 Burpee Box Jumps (24/20)
9 Clean and Jerks (135/95)