CrossFit WOD, May 14, 2019


Tuesday 14/05/2019

Movement Prep
5min AMRAP
10 Hollow rocks
100m Run
10 sumo squats

Core
Metcon (AMRAP – Rounds)
2 Rounds
45 sec on 15sec transition
Cal Row
Double kb front rack hold
Hollow hold
Metcon (AMRAP – Rounds)
2 Rounds
45 sec on 15 sec transitions
Cal AAB
see saws
arch hold

Metcon
Metcon (AMRAP – Rounds and Reps)
5-10-15-20-25-etc
Deadlifts
Box jumps 24/20
Push ups

each round with finish with 200m Run

Rx – 100/65
Int – 80/52.5
Sc -60/40

Accessories
Metcon
3 x 16
Russian kb swings (AHAP)

5 x 4
High hang squat cleans (off blocks@70%)

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