CrossFit WOD, May 8, 2019


Wednesday 08/05/2019

Movement Prep
2 Rounds
20m monster walk
20sec pigeon each side (move around as much as possible)
10 wall facing squats

Strength & Conditioning
Back Squat (4 x 8 @ 70%)

Metcon
Metcon (AMRAP – Rounds and Reps)
300m Run
12 Double kb snatches
2 Rope climbs
40m Tyre push

Rx – 2 x 24/16 – 15ft rope climb
Int – 2 x 16/12 – 12ft rope climb
Sc – 2 x 12/8 – sled pull
Metcon (AMRAP – Rounds and Reps)
10 HRPU’S
15 Toes to bar

Accessories
Bent Over Row (4 x 8 @70%)
Metcon
4 sets
20 Hollow rocks
30 second arch hold
4 strict toes to bar

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