5/9 WOD

3 Rounds For Time:

30 Cal Row

24 Box Jumps

12 Slam Ball Cleans

12 Pull-ups

EMOM - 12 Minutes

Minute #1 - 8 Back Squat

Minute 2 - 4 Front Squat

*Both squats at 70% 1-Rep Back Squat

Recent Posts

Metcon (20 min AMRAP, teams of 2 - TWO TIMES) 200m Run together → 40 Wall Balls → 30 Toes-to-Bar → 20 DB Clusters

Metcon (22 min cap): 400m Run → 50 Alt. DB Snatch (50/35) → 400m Run → 40 DB Box Step-Overs → 400m Run → 30 Devil’s Press (35/25)

Metcon (14 min EMOM): Min 1: 12 Push Press (95/65) Min 2: 15 KB Swings (53/35) Min 3: Max Cal Row