Main – CrossFit
Main WOD
M-1: Metcon (AMRAP – Reps)
complete the following in the allotted time caps….rest 5 min b/t each set; get as far as possible each time
1000m row
50 DUs
40 KB swing 53/35
30 T2B
20 DL 225/155
10 burpee over bar
Set 1 – 6 min
Set 2 – 8 min
Set 3 – All for time
Competition WOD
C-1: Randy (Time)
For Time:
75 Power Snatches, 75#
C-2: Hard Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Weighted pull-ups, 35 pounds
10 Push-ups with feet on 30″ box
15 Squats holding a 45 pound plate