110620

CrossFit Beyond Parallel – CrossFit

EMOM

Metcon (No Measure)

12:00 EMOM

1- 8-12 toe to bar

2 – 8-12 hspu

3 – 50 double unders

*this is a skill based EMOM. Modify reps to fit your needs and practice your skills. HS holds will be the sub for HSPU. There should be plenty of rest on this EMOM.

FBB

A: 1/2 kneeling SA DB press (3 x 8 each side)

B: SA DB Row (3 x 8 each arm)

Metcon

Metcon (Time)

For time:

750 Meter Row

50 Pull-Ups

25 Hang Squat Cleans (115/75 lbs)

Weightlifting Program

power clean + full clean + FS (tough set)

Split Jerk (build to a tough double)

Front Squat (2RM with 2 x 2 at 90%)

A: 1/2 kneeling SA DB press (3 x 8 each side)

B: SA DB Row (3 x 8 each arm)