WOD

Friday 7/12

Friday 7/12
Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

30 Minute EMOM
Odd minutes: 5 Pull-ups, 10 KB Goblet Squats
Even minutes: 1 Clean & Jerk

*Clean may be power or full
*May opt to replace pull-ups w/ 1 muscle-up
*Record heaviest weight used

Beg – 1 Deadlift + 1 Hang Power Clean + 1 Push Press

Frequency Fitness Mount Pleasant – MetCon Workout of the Day

A. 20 Minute AMRAP
6 Calories on the Rower
6 Push Press
6 Skiier Swings
9 Calories on the Rower
9 Push Press
9 Skiier Swings
12 Calories on the Rower
12 Push Press
12 Skiier Swings

*Teams of 2
*Teams alternate calories and reps as they see fit

B. Finisher
– Devil Presses
– Bicycle Crunches

*40 sec work : 20 sec rest
*Complete 4 rounds of each movement

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