CROSSFIT

Accessory

EMOTM 10 Minutes of:

-30s Bar Hang

-30s OH Bar Hold (65/95/135)

*Alternate Minutes

Strength

EMOTM 6:

-10 TnG Push Press (65/95#)

MetCon

For Time:

100 Plate Burpees (25/45#)

CASHOUT: 250m Row Sprint

CROSSFIT LIFT

i) Pause Back Squat 10×1 (10s Pause)

ii) EMOTM 10 Minutes of:

1 Back Squat (Technique) @ 80%

iii) OH Bar Hold 10×1 (10s Pause)

iv) EMOTM 5 Minutes of:

-10 TnG Push Press