Friday 6/23/23

SKILL WORK

Pre-workout:
EMOM 5:
3 hang clean and jerks
– Build to heavier than workout weight.

RX

AMRAP 20:
3-6-9-12-15… etc.
Handstand push-ups
Clean and jerks (95/135 lb)
Calorie row

INTERMEDIATE

AMRAP 20:
2-4-6-8-10… etc.
Handstand push-ups
3-6-9-12-15… etc.
Clean and jerks (75/115 lb)
Calorie row

BEGINNER

AMRAP 20:
3-6-9-12-15… etc.
Pike push-ups
Clean and jerks (65/95 lb)
Calorie row

CrossFit Pittsburgh Lifting WOD

MAIN LIFT

3 sets:
10 deficit deadlifts (2 in)
– Keep all sets unbroken.
– Rest 3:00 between sets.