Tuesday 181023 at Patriot

Patriot CrossFit – WOD

Strength

Pause Clean and Jerk (Singles EMOM 10)

From the floor, pause 3 seconds below the knee, then continue the lift
Build to a heavy single, with the pause, throughout the EMOM. No misses!

Start at 45% of your 1RM Clean and Jerk and build from there. Aim to hit 85-90% toward your final attempt

Metcon

Metcon (Time)

2 RFT:

1,000m row

25 HSPU

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