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WEDNESDAY

STRENGTH

EMOM x 10 of:
Squat Clean 1.1

Rounds 1-5 build to 75%
Rounds 6-10 75-80%


WOD

“Metal Mouth”
5 rounds for time of:
7 Squat Cleans, 135/95
14 Kettlebell Swings, Blue/Pink

ACCESSORY WORK

A. 30 SHSPU NOT for time
B. 5 Legless Rope Climb ascent and decent NOT for time
C. Iron Scap Protocol

BASEFIT

WOD

With a Partner complete a 25 minute AMRAP of:
100 Calorie Row
80 OH Walking Lunge Steps, 45/35
60 Toes to Bar
40 Burpees Over the Rower
20 Dumbbell Man Makers
50 Calorie Row
40 OH Walking Lunge Steps, 45/35
30 Toes to Bar
20 Burpees Over the Rower
10 Dumbbell Man Makers
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
 
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