[creativ_alertbox icon=”” colour=”blue” custom_colour=””]Reminder: Tonight we have barbell club during the 5:30PM hour. CrossFit classes are at 4:45PM and 6:30PM.[/creativ_alertbox]

Strength

E2MOM for 14 Minutes
Max Set of Strict Pull-ups followed by a sustainable set of Double Unders.

Perform as many pull-ups as you can during every round  immediately followed by a  set of double unders.   Rest during the remaining portion of each round.  If you’ve recently set a pull-up milestone like getting your first strict pull-up, stick with the least assistance possible even if it means only getting one pull-up per round and possibly hitting failure.

WOD

AMRAP in 10 Minutes

Squat Clean Thrusters 115/75lbs
EMOM 5 Burpees Over The Bar

The workout STARTS with 5 burpees at the top of EACH minute including the first minute, you will then perform squat clean thrusters for the remainder of the minute.  Your score is your total number of squat clean thrusters completed by the end of the 10 minutes.

Off Ramp WOD

AMRAP in 10 Minutes
Squat Clean Thrusters
EMOM 5 Burpees Over The Bar

Be sure to choose a weight that allows you to score multiple reps during each minute, don’t get stuck doing burpees for 10 minutes!