CrossFit WOD, May 4, 2019


Saturday 04/05/2019

Movement Prep
2 Rounds
200m Run
1 x agility lader (2per 1)
7 wall angels
30 sec hollow hold

Gymnastics
10min piece
Pull-ups (4 x max (strict wide grip))
Ring Dips (4 x max (strict))
Full range

Metcon
[17min Running clock]
Metcon (Time)
8 Rounds
7 Push jerks
30 D/us

Rx – 60/40
Int – 50/35
Sc – 40/30, 30 single skips
Clean and Jerk (Build to heavy )
must be power clean & push jerk

Accessories
4 x 6
Strict Toes to bar
Super set
4 x 6
Ring pull aparts

4 x 8
Ghd sit ups

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