05 May CrossFit WOD, May 6, 2023
Posted at 20:00h
in Work out of the day
CrossFit – Sat, May 6
Warm-up
Metcon (Time)
Teams of 2
150/120 Calorie Assault Bike or 125/100 Calorie Echo bike
10x100ft Farmer Carry (70s/50s) (5 each 1:1)
100/75 Calorie Assault Bike or 85/65 Calorie Echo bike
50 Power Snatches (135/95)
50/40 Calorie Assault Bike or 40/30 Calorie Echo bike
30 Muscle Ups or 50 Burpee Pull Ups
– Split reps as needed –
3:00 Machine
-into-
3 sets:
10 PVC Pass Throughs
5 Muscle Snatch
5 Snatch Push Press
5 Ring Rows
2 Low Ring Muscle Up Transitions
2. Workout Prep
3 sets: (with partner)
5/4 Calorie Assault Bike (build in pace/practice transition)
25ft Farmer Carry (build in weight)
2 Power Snatch (build in weight)
1 Muscle Up