Monday- Eikcaj

CrossFit 

Front Squat Heavy Set of 2

followed by…

30 Pull-ups
50 Thrusters (45/35)
1,000 Meter Row

Sweat-X

EMOMx5:
1st min: Row Max Cal.
2nd min: 15 Goblet Squats
3rd min: 30 Skip
4th min: 15 AMSU

Open Prep

1. Ring Muscle-Ups
AMRAP 1:00
Ring Muscle-Ups
*Benchmark Test. Does not need to be unbroken. 

2. Class WOD
3. Pausing Snatch 
1 Second Pause at Knee 
2×2 – 70%
2×2 – 74%
2×2 – 78%