CrossFit WOD, May 16, 2019


Thursday 16/05/2019

Movement Prep
2 Rounds
20 Toe plate taps
20m High knees
20m Leg openers and closes

Metcon
Metcon (Time)
1.6km Run
into
4 Rounds
12 Burpee over bar
24 Push jerks
36 Sit ups

2 Rounds
12 Double kb hang cleans
24 Floor press
36 squat jumps

Rx – 52.5/35, Kb 2 x 24/16
Int – 42.5/30, Kb 2 x 16/12
Sc – 20/30, Kb 1 x 16/12
Metcon (Calories)
With any remaining time –
Max cal AAB

Accessories
Sled push (4 x 50m @80%)
100m Sled push For load

no more than 5 seconds rest at turns
Metcon
4 x 10
single leg weighted calf raises

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