CrossFit Martha's Vineyard

Please be sure to fill out the Health Attestation HERE before coming to class

WOD:

Option 1:
A. Every 2:00 x 4
Tempo Front Squats @ 32X1
3 @ 65%
2 @ 70%
2 @ 75%
1 @ 80%
followed by 1 set of
3 @ 80% with no pause/tempo

B. 8 min AMRAP
3 Toes2Bar
3 Cleans (185/125)
6 Toes2Bar
3 Cleans
9 Toes2Bar
3 Cleans
12 Toes2Bar
3 Cleans
...keep adding 3 reps to Toes2Bar

Modify clean weight so that you can still do 3 aggressive *singles*
32X1 Tempo Numbers:
3 - 3 seconds down
2 - 2 second pause at bottom
X - explode out of bottom
1 - 1 second pause before next rep

Option 2:

30 min AMRAP

750/600m Row
36/25 Calorie Bike

*every 4 mins starting with 3-2-1-GO complete your choice of:
-3 Toes2Bar, 2 Strict Pull-ups, 1 C2B Pull-Upa
or 
-3 V-Ups, 2 Ring Rows, 1 Push-Ups