A. Strict Press
5 @ 40%
5 @ 50%
5 @ 60%
*5 Split Jerks with whatever weight is on bar after each set
B. AMRAP in 20 minutes or 30/30/100 of:
Ring Muscle ups, Bar Muscle ups or Pull ups
EMOM 6-8 Burpees (starting at the one minute mark)
Ninja:
SAME, with ring row or jumping pull ups
Bonus:
In 10 minutes build to today’s 3-RM High Hang Snatch
When the running clock reaches 10:00, drop back down to 65% and then…
In 10 minutes build to today’s 2-RM Hang Snatch from Mid-Thigh
720-231-7834
roberto@crossfitterranova.com
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