Wednesday- Pins & Needles

CrossFit

Overhead Squat
Build to a Heavy Single

PERFORMANCE
AMRAP 12:
5 Strict Pull-ups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)

FITNESS
AMRAP 12:
5 Strict Pull-ups
10 Overhead Squats (75/55)
15 Deadlifts (75/55)

Barbell Club

EMOMx5
1 Power Clean
1 Hang Squat Clean
1 Split Jerk

EMOMx5
1 Power Snatch
1 Hang Squat Snatch
1 OH Squat

For Quality and Time:
15 Deadlifts
15 Front Squats
12 Power Clean
12 Push Jerk
9 Power Snatch
9 OH Squat
*135/95