CrossFit WOD, May 31, 2019


Friday 31/05/2019

Movement Prep
2 Rounds
200m Row
20 second handstand hold
10 tempo box step ups (3sec negative)

Strength & Conditioning
Metcon (2 Rounds for reps)
(Paired)
9min AMRAP
24/16 cal Row
12m HS Walk or 16 Shoulder taps

into

9min AMRAP
30 D/U’s
6 Burpee box jump overs 24/20"

* this is a round for round piece.

Metcon
Metcon (AMRAP – Rounds and Reps)
9min AMRAP
20 Sandbag cleans
4 Rope climbs

Rx – 40/30, 12ft legless
Int – 30/20, 15ft (use feet)
Sc – 20/15, sled pull/ deadweight climbs

Accessories
Bench Press (5 x 2 @90%)
* make sure you have a spotter
Metcon (AMRAP – Rounds)
EVERY 2 minutes untill you cannot hold for 20 seconds
20sec Pull up hold @top

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