Reminder: 8am OPEN GYM ONLY ON SATURDAY. Come out to cheer the MEF team competing at Brawl in the Burbs at CrossFit King of Prussia!
Strength:
10min EMOM 1 High Hang Squat Snatch + 1 Hang Squat Snatch + 1 Snatch+ 1 OHS
Conditioning:
3 rds 20 Dubs 15 Thrusters (95/65) 12 Pull ups
Strength: Shoulder Press 1x8 @ 65% 1x8 @ 70 % 1x8 @ 75% 1x8 @ 80% Conditioning: Every 3 Minutes for 21 Minutes (7 Rounds) 10 Toes to Bar 30 Double Unders 10 Power Snatch (135/85)(115/75)(95/65)
Partner WOD: Split Reps 10 Pull ups/Ring Row 20 Push Press 30 OH Lunges 40 Back Squats 50 Weighted Sit ups
Strength: 10 min AMRAP 1 Deadlift 1 Hang Power Clean 1 Hang Squat Clean 2 Push Press Conditioning: 4 rounds 30 Dubs 20 Alt DB Snatches (50/35) 10 Wall balls 5 Chest to bar pull ups