Main – CrossFit
Main WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 4 of
5 deadlifts 185/115
5 HRPU
Rest 6 min between each AMRAP
Metcon (AMRAP – Reps)
AMRAP 5 of
Burpee box jumps
Metcon (AMRAP – Rounds and Reps)
AMRAP 6 of
7 T2B
14 air squats
Competition WOD
200m OH BB carry 135/95
Class WOD
DL 225/135
15 min skills
MU/pistol/bar MU….etc
SWOD
SW-A: Metcon (AMRAP – Rounds)
A) Wall Slides – 3 x 10
B) Iron Scap
C1) Glute Bridges – 2 x 20
C2) Hammer Curls – 2 x 20
E) For 20 Minutes @ 70% Pace:
50 Rope Skips – Jog in Place
1 Minute AD
50 Rope Skips – Single Unders
1 Minute AD
10 Reverse Sit Ups