Sunday

Main – CrossFit

Awesome job to everyone who competed yesterday. If you did the competition you can come at noon to mobilize and row/AD. Everyone else class as normal.

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Main WOD

M-1: Metcon (AMRAP – Reps)

5 min AMRAP:
20 wall ball 20/14
15 DL 185/115
10 box jumps
5 G2OH 95/65

M-2: Metcon (AMRAP – Reps)

After 5 min rest, then 5 min AMRAP:
25 lunges
25 burpees
25 situps
25 air squats

M-3: Metcon (Time)

After 5 min rest, then 3 RFT:
15 snatches 75/55
15 pullups (scale with bands)

M-4: Metcon (Calories)

Then immediately followed by:
2 min max cal row

Categories: WOD

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