8am Masters

In teams of two, for time:

– 1000 row

– 80 goblet squat

– 80 RKB swings

– 800m row

– 60 DB push press

– 60 ring rows

– 600m row

– 40 partner handoff medball sit-ups

– 40 push-ups

– 400m row

– 20 burpees

 

9am CrossFit

In teams of two complete AMRAP in 35 min switching off each round:

– Row 300/250m

– 8 shoulder to overhead (115/75, 95/65)

– 8 front squats

– 8 burpees over bar

 

*Put rowers on both ends of the gym.

 

10am Level 2/Barbell

A) Technique warm-up, 5 sets:

– power clean + hang squat clean + push press + split jerk @ light to moderate weight

B) E2MOM x 8 min (4 sets)

– hang clean + clean + split jerk @ 65-75%

C) E2MOM x 12 min (6 sets)

– clean + jerk @ 75-90+%

D) Clean pull x 3 sets (build back up 3 times)

2 @ 90%

2 @ 100%

2 @ 110%