10KB Snatches (total)
10 Ball Slams
Every Minute on the Minute (EMOM) for 12 minutes
Min 1 – 6 Pullups, Strict or kipping
Min 2 – 6-10 Burpees to target
Min 3 – 5-6 Front Squats @ 155#/115#
7 X 2 Cleans of Blocks
1 Full + 1 Jerk
5 x 2 Clean Pulls of blocks
5 x5 Overhead Squats
WOD, “thanks CrossFit Saint John”. Check out their upcoming event at https://www.facebook.com/maritimemayhem
Scaled/Masters Starting at 95/65, you will do 3 unbroken reps each minute.
For the next minute you will add 5#, then 3 reps.
Repeat this sequence until you cannot complete the required reps within the minute or you reach the 12 min cap.
Scaled and Masters cap weight will be 155/125 for 3.
Rx will follow same process. 5# increments each minute. Starting at 135/95
Weight caps out at 195/155 if you make it to 12th round.
Upper back rotations
Squat Therapy, tabata timing
Another great Sunday improving our skills.