11/20/18 WOD

19
Nov

11/20/18 WOD

CrossFit Independence – CrossFit

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Metcon (Time)

Strength: EMOM

Min 1: 6 Bent over row

Min 2: 5 1 Arm DB Row (each arm)

Min 3: 4 Strict Pull-ups (RTG Bar or ring Muscle Up)

In teams of 2 and, “I go, You go style”

12 Rounds of (6 EACH team member):

400 Meters Row

7 Power Cleans (115/85 – 155/115) Challengers KB clean 1 in each hand

7 Shoulder to Overhead **ANY WAY** (115/85 – 155/115)

Power Clean

Shoulder to Overhead