Transcona CrossFit

Thursday March 12th, 2020

CrossFit

EMOM 14

ODD: 5/Arm DB back Rows

Even: 60% of max Push-ups

“Beast Builder”

On the 4:00 x 5 Rounds:
3 Unbroken Sets (9 Reps Total)
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean

For clarity, we are holding onto the bar for all (9) reps. High Hang, Hang, Floor, three times through for the complex. Start @ 45% build per round.

Taser

5 min time cap

20 Burpees | 20 Wall Balls | 20 DB Alt Snatches

LiteFit

EMOM 15

ODD: 5/Arm DB back Rows

Even: 60% of max Push-ups

27-24-21-18-15-12-9-6-3

Ring Rows

*after every set 200 m row

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