Every Minute On The Minute (EMOM) for 7:00
1 Clean and Jerk (Add weight each minute for a Personal Record)
Rest as needed then,
On a 5:00 Running Clock Perform The Following:
Concept 2 Row, 500 Meters
20 Hang Power Cleans (95lb. / 65lb.)
Double Unders, As Many Repetitions As Possible
Note: On the EMOM, over the course of 7 sets, gradually add weight to the bar and work towards a new personal record (PR) in the Clean and Jerk. For the AMRAP workout, your score is the total number of Double Unders (or Red Weighted Jump Ropes) completed.
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CrossFit Light (5:00 PM – 6:00 PM at Krav Maga)
Complete Three Rounds for Time (20:00 Time Cap)
Run 400 Meters – 200 Weighted Jumps or 2:00 at 60 RPM on Assault Bike
21 Russian or American Kettlebell Swings
12 Hand Release Burpees
6 Strict Pull-ups or Modified Rope Climbs