WOD

CrossFit Collaboration – CrossFit

Warm-up

Warmup (No Measure)

25x each with a PVC:

Shoulder dislocates

Shoulder press

Overhead squat

Romanian deadlift

Bent row

Good mornings

Strength/Skill

Warmup (No Measure)

7 min to warm-up and go over proper movement for the squat clean

Squat Clean

6 @ 60%, 5 @ 70%, 4 @ 75%, 3 @ 80%, 2 @ 85%,

1 @ 90%,

2 @ 85%, 3 @ 80%, 4 @ 75%, 5 @ 70%, 6 @ 60%

(20 min)

WOD

Metcon (AMRAP – Reps)

For max reps

2 minutes max reps burpees

Rest 2 minutes

Every minute on the minute for 10 minutes

5x Ground to overhead (95/75)(135#/95#)

10x hollow rocks

Rest 2 minutes

2 minutes max reps double unders (singles divide by 3)

(18 min)

Score is total reps for all 3 parts.

For the EMOM: 1 rep per round completed, if you complete all 10 rounds = 10 reps. If you do not complete a round the rep DOES NOT count and the round is considered a no rep. You may attempt again during the following minutes. Hint* if you fail to complete a round rest 1 round before attemp