Wednesday, May 17, 2017

16
May

Wednesday, May 17, 2017

CROSSFIT

Skill –

Pistols

8 Min EMOM

4-10 total/round

Strength –

Back Squats (use true max)

5 @ 55%

5 @ 60%

5 @ 65%

WOD –

20 Min AMRAP

30 Wall Balls (RX – 20/14, S1 – 20/10 to 9’, S2 – Any WB to any height)

30 Box Jumps (RX – 24/20, S1 – 20/16 or Step 24/20, S2 – Step-Ups)

30 Alternating Lunges W/ Plate (RX – 45/25, S1 – 35/15, S2 – Any plate)

30 Sit-Ups

 

 

METABOLIC

Partner WOD

25 Min AMRAP

400 M Run (together)

20 Burpees

40 Kettlebell Deadlifts

60 Sit-Ups

(1 partner works while 1 rests, except for the run)