CrossFit WOD, May 22, 2019

CrossFit WOD, May 22, 2019

05/22/2019

Warm-up
Dynamic Warm up with Barbell
High Knees up and back
Butt Kicks up and back
Lateral Shuffle up and back
Power Skips up and back
Then grab barbells and complete:
8 Deadlifts
8 Muscle Cleans
8 Front Squat
8 Push Press
8 Goodmornings
8 Back Squats

Weightlifting
Squat Clean (Weight)
1.1.1
Every 2 Minutes for 6 sets
Building

Metcon
Metcon (AMRAP – Reps)
EMOM 25:
Minute 1: 40s Max Reps Hollow Rocks
Minute 2: 40s Max Calorie Row
Minute 3: 40s Max Double Unders
Minute 4: 40s Max Calories Bike
Minute 5: Rest
*Score = totals reps + calories
Metcon (AMRAP – Reps)
EMOM 25:
Minute 1: 40s Max Reps Hollow Rocks
Minute 2: 40s Max Calorie Row
Minute 3: 40s Max Double Unders
Minute 4: 40s Max Calories Bike
Minute 5: Rest
*Score = totals reps + calories
Metcon (AMRAP – Reps)
EMOM 25:
Minute 1: 40s Max Reps Hollow Rocks
Minute 2: 40s Max Calorie Row
Minute 3: 40s Max Double Unders
Minute 4: 40s Max Calories Bike
Minute 5: Rest
*Score = totals reps + calories