Every 90s

 

 

 

 

 

 

 

 

 

 

 

 

 

Congrats Rose on completing 500 WOD’s at CFK! Here’s to 500 more!! 🙂

Hang Squat Snatch 9×2 for load:

#1: 2 reps @ 50%
5 High Bench Row w/KB
#2: 2 reps @ 60%
5 High Bench Row w/KB
#3: 2 reps @ 65%
5 High Bench Row w/KB
#4: 2 reps @ 70%
5 High Bench Row w/KB
#5: 2 reps @ 75%
5 High Bench Row w/KB
#6: 2 reps @ 80%
No high bench row
#7: 2 reps @ 85%
#8: 2 reps @ 85%
#9: 2 reps @ 85%

At the 15 minute mark, start…

AMRAP 10
50 Double Unders
15 Pull Up
10 Overhead Squat @ 155/105

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