From 0:00-3:00

2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups


From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups

A) 15.2

B) Work on a weakness / Possibly TBD

Strength:

E2MOM

3 Push Jerks @85%

*newbies stay light and focus on technique

WOD:

100 mountain climbers (sprinter style)

50 russian twists 45/25

Skill: Front Squat-  work with PVC pipe for review then grab a bar for a heavier review

Then:  EMOM 10 mins.
Even: 10 barbell front squats
Odd: 6 push-ups

WOD:

9 min. AMRAP of:

Strength:

EMOM 12 minutes

2 muscle ups (scale to strict pull-ups /negatives)

20 double unders (scale to 40 single unders)

WOD:

4 RFT

2 rope climbs (scale to 6 ring rows)

A) Clean and Jerk; 60% x 2+1, 65% x 2+1, 70% x 2+1 x 3 sets (2 cleans + 1 Jerk)

B) CF Metcon

C) 3rnft: 3 muscle ups, 12 pull ups, 25 double unders

(If you do not have muscle ups, sub for strict pull ups, or applicable progression,

Click the link below to find out more about CrossFit!

CrossFit-101-Manual

Strength:

E2MOM 18 minutes

2 cleans + 1 push jerk + 1 split jerk

Minute 1-3 @70%

Minute 4-6 @75%

Minute 7-10 @80%