Tuesday Jan 13 CrossFit WOD

WARM UP

Strength/Skill: EMOTM 6mins

5 Pull ups or CTB Pull ups + 20 DU's

Then

Front Squats EMOTM 5mins

1 rep (1/4 x 3 for each rep)

Met Con: Option 1- 12min Amrap

10 Strict Press 95/65
10 Hang Squat Clean 95/65

Option 2- 12min AMRAP

20 HSPU
6 Hang Squat Clean *(weight goes up ea set 135/95, 155/105, 185/125, 205/145, 225/165, 245/185)