10.23.21

Weightlifting
5 min EMOM
1 Clean Pull w/ 3 sec Pause @ Knee

5 min EMOM
2 First Pull Deadlifts +
1 Squat Clean @ 75% 1RM

8x2 Block Cleans

CrossFit
Metcon
25 min EMOM
1: 10 HSPU (RX+ 7 SHSPU)
2: 5 DBall Cleans @ 100/60
3: 13 GHD Sit-ups (RX+ 16)
4: 50’ Heavy Sled Push
5: 12 Goblet Squats @ 53/35