Friday WOD

FRIDAY CROSSFIT 01/11/19

SPORT:

A. Power Clean (find a heavy single)
E2MOM x 14 minutes

B. 10-1

Box Jumps, 30″/24″
Power Cleans, 135#/105#
Toes to Bar

RX+ 155#/115#

Bar Muscle-ups

GRIND:

A. Barbell Hip Thrust (4 x 10-12)

B. EMOM x 12 minutes (4 sets each)

min 1- 10 dual KB front rack kneel to stand, 5 each leg
min 2- 10 dual KB Hang Power Clean
min 3- 10 dual KB leg raises
RX+ (5 sets)