CrossFit WOD, May 11, 2019


Saturday 11/05/2019

Movement Prep
1 Round
200m Run
4 Wall climbers
15 v-snaps
400m Row

Gymnastics
Metcon (AMRAP – Rounds)
2 Round EMOM
1 – 30sec Hanging L hold
2 – 30sec HS hold / or inverted prone
3 – 24 Hollow rocks
4 – 45-second bridge

scored on the amount of round completed to standard and time, ensure you are being challenged.

Metcon
[17min Running clock]
Metcon (Time)
30 d/us
10 Db stoh
10 ctb
30 d/us
20 Db stoh
10 ctb
30 d/us
30 Db stoh
10 ctb
30 d/us
40 Db stoh
10 ctb

Rx – 22.5/15
Int – 15/10, pull ups
Sc – 10 & lighter , jumping negatives
Overhead Squat (Build to heavy 5)
must come from the floor cannot rack the back.

Accessories
100 Strict press 20/15
* every break
max supine pull up hold
20 sit-ups

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