Fitness

A) E2MOM x 8 sets (4 each)

Station 1: 10 goblet squats @ 3011 tempo + 12 plank rows

Station 2: 10 supine medball curls + 30 seconds of flutter kicks

 

B) 7 min AMRAP:

– 1 DB hang clean + push press

– 1 hanging knee raise

*Increase by 1 rep each round.

 

Performance

A) E2MOM x 8 sets:

– 1 pause clean (@ knee) + 1 clean + 1 jerk

 

B) CrossFit Open Workout 13.4

7 min AMRAP:

– 3 clean & jerk (135/95)

– 3 toes to bar

*Increase by 3 reps each round

 

Fitness & Performance

C) 3 sets for quality

– 12-15 overhead BB/DB tricep extensions

– 12-15 ring bicep curls