EMOM for 10 minutes alternate the following (5 rounds on each leg)
- Odd – 8 x TRX Rear Foot Elevated Split Squats Left @ 16kg per hand
- Even – 8 x TRX RFE Split Squat Right @ 16kg per hand
Then the Randy Moss WOD from Atomic Crossfit…
AMRAP in 8 minutes of
- 3-6-9-12… x Dumbbell Push Press @ 16kg per hand
- 10 x Box Jumps
Rest 5 minutes then AMRAP in 8 minutes of
- 10 x Dumbbell Hang Power Cleans @ 16kg
- 3-6-9-12… x Box Jumps
Results: Metcon 6 rounds and 5 rounds plus 19 reps.