131125 - 4 R's!!

Bulgarian Day 15

Strength:

EMOM x 5 min

1 Power Snatch @  80%

then

EMOM x 4 min

1 x 2 Power Snatch @  78%

2 x 2 Power Snatch @ 70%

then...

3 Min Ladder:

1 Snatch + 1 OHS (135/95#)

Conditioning:

"4 R's of CrossFit"

12 min AMRAP

1 min @ Each Station Alternaing

Min 1: ME Rope Climb (Rx+ Legless (ascending only)

Min 2: ME Calorie Row

Min 3: ME Ring Dips (Rx+ - From MU)

Min 4: ME BuRRpees to a 45# Plate

Score = Total # of Reps

Cash Out:

50 Heavy Russians

50/50 GHD Work!

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