Friday WOD

FRIDAY CROSSFIT 12/28/18

SPORT:

A. Front Squat (find today’s heavy set of 6)

B. EMOM x 12 minutes

even- 1-2 rope climbs
odd- :30 for max calories

Scoring
R1- total calories
R2- total rope climbs

RX+
legless

GRIND:

A. Goblet Squat (4 x 6-8 @ 4111)

4 seconds down
1 second pause in bottom
1 second up
1 second pause at the standing position

B. EMOM x 12 minutes

ODD- 10 meter shuttle run x :40
EVEN- kb hang clean and push press x :15-:20, each arm

RX+
dual kb clean and push press x :30