Monday 07.30.18 - CrossFit

A. Front Squat 3-3-3-2-2-1

Every 2 minutes, for 12 minutes (6 sets):
Front Squats
– Set 1 – 3 reps
– Set 2 – 3 reps
– Set 3 – 3 reps
– Set 4 – 2 reps
– Set 5 – 2 reps
– Set 6 – 1 rep

B. 24 minute EMOM of Dual Dumbbell Shoulder to Overheads, Dumbbell Hang Squat Cleans, Strict Pull-Ups, and more

Every 1 minute for 24 minutes (6 rounds):
Minute 1
– 8 Dual Dumbbell Shoulder to Overheads @ 22.5/15 kg
Minute 2
– 12 Dumbbell Hang Squat Cleans @ 22.5/15 kg
Minute 3
– 3 Strict Pull-Ups
– 6 Chest-to-Bar Pull-Ups
Minute 4
– 50 Double-Unders

22.5/15kg dumbbell per hand

Hold onto the bar for strict and kipping pull ups. View on WodUp

Compare to other Mondays