Main – CrossFit
Main WOD
A1: Shoulder Press (3 x 2 AHAP)
A2: Push Press (3 x 2 ; super set with A1)
B: Metcon (AMRAP – Rounds and Reps)
200m run
20 alt OH lunges 45/25
10 burpee to plate
5 strict pull ups
AMRAP 12
C: Metcon (Time)
If time allows…..
500m row
100 DUs
For time
Competition WOD
A: Skill dip/MU/DU (No Measure)
3 sets not for time of
10 ring dips
5 MU
50 DUs
B: Metcon (Time)
400m run
15 OH squats 95/65
10 C2B pull up
4 rounds for time
C: Handstand Walk (6-8 min )
SWOD
S-: Metcon (AMRAP – Rounds and Reps)
S-A. Build to a Heavy Bench Press in 20 minutes
S-B. Build to a Heavy Push Press in 20 minutes
S-C. 40 Wall Climbs for Time and Form