SUNDAY

Okay, let’s get in for 9 CrossFit and hit this really tough emtom. Feel free to come early during Open gym and work a skill, get a good warm up in, or hit some strength.

So this is a really tough RX. If you get behind, take a round or two off, strip weight if you have to and get back at it. Okay guys, let’s work.

Part A

3 Rounds

500 Meter Row

5 Jumping Air Squats

3 Power Cleans, light

Part B

OPEN

24 Minute EMOTM

3 Chest to Bars

4 Air Squats

5 Power Cleans 135/95

**All twelve of these reps are to be completed every minute**

PERFORMANCE: Pull-ups, 115/80

FITNESS: Ring Rows, 95/65