“CrossFit”

WU- 3 sets, 5-7 reps each
RDL
Hang Clean to Thruster
Back Squat

A. Back Squat – 10, 3, 8, 3, 6, 3, on 2:00 Rest
B. 10:00 EMOM:
3 Hang PC
3 Push Jerk
+
3:00 Rest
+
10:00 AMRAP:
5 Lateral Jump Burpees
10 RDL (155#/105#) *no floor
15 Air Squats
**Notes**
Ramp up the weight for the EMOM by feel. If you’re feeling it, go for a MFD.
Bar gets just past the n knee, plates will NOT touch the ground on the RDL

December 6
“CrossFit”
December 8
“CrossFit”