Warm-up:
6x EMOM (Alternating):
- 40s Back Scale (20s Per Leg)
- 30s Hollow Hold
6x EMOM (Alternating):
- 40s Front Scale (20s Per Leg)
- Up to 30s L-Sit
Focus (10 Minutes):
Barbell Complex
10x EMOM (Alternating):
- Odd: Deadlift + Hang Power Clean + Power Clean + Push Jerk
- Even: Snatch Grip Deadlift + Hang Power Snatch + Hang Snatch
WOD:
From the Brain of Coach Eli!
5 Rounds:
5x TNG Clean & Jerks
10x TTB
At 10 Minute Mark…
5 Rounds:
5x TNG Snatch (Same Weight)
10x TTB
Recovery:
ROMWOD Coach Led
Class Times & Meeting IDs:
6:00am
Neuse River CrossFit
831-5117-2548
10:00am
CrossFit Indestri
891 4545 4477
1:30pm
CrossFit WatchTower
853 7519 9734
3:30pm Yoga
Neuse River
865 1151 7560
4:30pm
Neuse River CrossFit
870 9657 8013
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