CrossFit HK WOD 11-28-12 Workout
Strength
1) Back Squat: EMOM for 5 minutes – 2 reps @ 85% [175#]
These are High Bar Back Squat. Percentages should be based off your most recent 1RM Back Squat of any style.
2) EMOM 2- 1&1/4 Front Squats – heaviest possible [135#]
Conditioning
Row 200m
9 Muscle-Ups [scaled]
9 Power Snatches 135/95# [16kg]
Row 200m
7 Muscle-Ups
7 Power Snatches 135/95#
Row 200m
5 Muscle-Ups
5 Power Snatches
Row 200m
*too light on KettleBell Snatches
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