CrossFit WOD, May 15, 2018

CrossFit WOD, May 15, 2018

05/15/2018

Warm-up

Gymnastics
Pull-ups (Max reps)
1a) Strict Pull-up + Negative (3s): 4 x 5. Rest 45s.
**3 ONE-THOUSAND Negative
Dips (Max reps)
1b) Bar Dips: 4 x 8-10. Rest 45s.

Metcon
Metcon (Time)
Metcon Warm-up:
2-3 Sets of:
5 OHS
5 KBS
5 Lateral Burpees
Rest 60s.

For time:
30-20-10
Overhead Squats (95, 63)
Lateral Burpees over the bar
KBS (53, 35)
Calories on the Rower

Auxiliary Work
EXTRA CREDIT
1a) Trap 3 KB Shrugs: 3 x 10-10-10. Rest 30s.
1b) Banded Hammer Curls: 3 x 12-15. Rest 30s.
1c) Hollow Rock + Hold: 3 x 10 + 10s. Rest 30s.