3 POSITION CLEAN EMOM

Photo: CrossFit Massapequa Athlete & all around solid guy, Joe M. getting the job done on a Saturday morning during a partner WOD! Be on the lookout for those partner WOD Saturday's to return to CrossFit Massapequa with the 2017 CrossFit Open now complete. 

STRENGTH:

10 MIN EMOM:

2 – 3 POSITION CLEANS (HIGH HANG, HANG & FULL) @ 65% OF HEAVY COMPLEX FROM 3/23/17

WOD:

12 MIN AMRAP:

2, 4, 6, 8, 10… etc.

TOES TO BAR

DEADLIFTS (225/155)

– REST 3:00, THEN –

5 RFT: (5 MIN CAP)

10 WALL BALL SHOTS (20/14)

5 BURPEES

** CASH OUT **

DUMBBELL HAMMER CURLS (3X12)

– SUPERSET WITH –

DUMBBELL TRICEP OVERHEAD EXTENSIONS (3X12)

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