*5-8 strict pull ups between sets
EMOM x 20
Min 1: 10 DB Bench
Min 2: 10 Ring Dips
Min 3: 20 OAA DB Hang Cleans
Min 4: 12/9 Cal Row
Score=successful rounds
For Time:
1600m Run
-rest 3 mins-
800m Run
-rest 3 mins-
1600m Run
For Time:
15 Cal Ass Bike
20 Goblet Squats
15 Chin Ups
20 Cal Ass Bike
25 Front Rack KB Lunges
20 Knees to Elbows
25 Cal Ass Bike
30 Gorilla Rows
30 KB Swings
30 Gorilla Rows
25 Cal Ass Bike
20 Cal Ass Bike
25 Front Rack KB Lunges
20 Knees to Elbows
15 Cal Ass Bike
20 Goblet Squats
15 Chin Ups
Build to your working weight and complete all sets at that weight.
AMRAP x 15
20 Ass Bike Cals
20 Shoulder to Overhead
20 Burpees
CrossFit Wig Wag 