CrossFit WOD, May 3, 2019


Friday 3/04/2019

Movement Prep
2 Rounds
20 single leg hip extensions
10 single leg Rdls
2 Rounds through 20m run with lateral shuffle
10 broomstick sots press

Strength & Conditioning
Metcon (Time)
PartA (paired)
50 Cal AAB
20 Squat snatches
40 Cal AAB
15 Squat snatches
30 Cal AAB
10 Squat snatches

Rx – 62.5/42.5
Int – 50/35
Sc – 40/30

Metcon
Metcon (Time)
PartB (paired)
100 Wall balls 9/6
75 Double kb snatches
50 Pistols squats
25 Burpee muscle ups

Rx -2 x 24/16
Int – 2 x 16/12, burpee ctb
Sc – 2 x 12/8, burpee pull up

Accessories
Bench Press (4 x 10 @67.5%)

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