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Saturday, September 28 2019

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Cluster Build Up E2MOM x 12min

1 Hang Split Clean Left Leg to 1 Hang Split Clean Right Leg to 2 Hang Squat Clean

Barbell, KettleBell, Bodyweight BlackJack by DB

For Time & Unbroken:

21 Barbell Push-Ups MRX Push-Ups
200m Run/Row or 0.5km Assault Bike
21 Hang Squat Cleans 95/65 RX+ 115/75 MRX 75/55

200m Run/Row or 0.5km Assault Bike

21 Toes to Bar

200m Run/Row or 0.5km Assault Bike
21 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12

200m Run/Row or 0.5km Assault Bike
21 Kettlebell Goblet Squats
200m Run/Row or 0.5km Assault Bike
21 Pull-Ups RX+ Chest to Bar
200m Run/Row or 0.5km Assault Bike
21 Hang Split Cleans (alt legs)

CFHSV Running & Endurance WOD:

35 min AMRAP:

Run For Distance

*At 0:00 and E3MOM, perform 15 air squats*

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