Thursday's WOD


Skill:


Burgener Warm up for Hang Clean + Complex Review


Strength:


EMOM x8 - Hang Squat Clean

3x Hang Squat Cleans


WOD:


3 min AMRAP x5 Rounds:

Rounds 1-2:

15 Wall Balls (20/14)

5 Hang Squat Cleans @50-60% (135/95)

Max Effort Cal Row in remaining time…


**REST 1 min after each round**


Rounds 3-4:

12 Wall Balls

4 Hang Squat Cleans

Max Effort Cal Row in remaining time…


**REST 1 min after each round**


Round 5:

9 Wall Balls

3 Hang Squat Cleans

Max Effort Cal Row in remaining time…


Accessory Work:


12 min AMRAP:

5 Strict Toes to Bar / Knee Raises

10 (5R/L) Pistols / Pistols variation / Tall Box Step-ups @30/24”

Alt. Sprint: 100m Sprint / 150/100m Row / .3/.2 Km Bike


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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com