Crossfit Paleolith

WOD

Wednesday Jan 11th, 2017

Warm-Up
EMOM for 6 min
Min1: Laps
Min2: 5 Pull Ups + 8 Push Ups
Min3: 12 Squats + 10 Hollow Rocks

SWOD
POWER JERK

5 reps @45%
5 reps @55%
5 reps @65%

8 Ring Rows b/t sets

*Rest 2-3min b/t sets

Metcon
12 minute AMRAP of:
12 Push Press 75/55
10 Box Jumps
8 Toes to Bar

Extra Optional
3 Rounds
A1. Incline Dumbbell Press 6
A2. False Grip Strict Ring to Chest Pull Up 3-5
A3. Sidelying Dumbbell External Rotation 8