Strength WOD:
Every Minute on the Minute (EMOM) for 7 Minutes complete:
1 Clean (Squat) + 1 Power Clean and Jerk (pick load)
Conditioning WOD:
AMRAP in 9 Minutes of:
100m Run
2 Squat Cleans (185#/135#)
1 Rope Climb 15′
Results
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From the below article: “Athletes, when we CrossFit in our home boxes, we are training, even as we compete with our own times and our fellow athletes. When you train, realize that we will not be perfect at every movement, and some movements require more work then others. It’s more important to improve the quality of your WOD than it is to have the Rx by your name.”
Read: The RX Factor: 3 Reasons Why You Must Scale Your WOD’s by Amber Larsen