CrossFit WOD, May 24, 2019


Friday 24/05/2019

Movement Prep
2 Rounds
20 single leg banded RDLS
5 Ring push ups
15 Russian kb swings
100m Run

Strength & Conditioning
Clean complex (10 x 1 )
1 Power clean
1 Hang squat clean
1 Jerk

Start at 65%
increase as needed, build to a tough for the day but make sure form is still the focus.

Metcon
Metcon (Time)
Team of 4 (Pair A followed by pair B)
70/50 cal AAB
30 syncro front squats
30 syncro TTB
36m Handstand walk

Rx – 70/45
Int – 60/40
Sc – 50/35

* pair B will start once pair A is off the assault bike

Accessories
Bench Press (4 x 4 @85%)
Metcon (AMRAP – Rounds)
EVERY 2 minutes untill failure
15 Ring rows
10 Hollow rocks

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