1.15.16

 In W.O.D.


CrossFit Mayday – CrossFit

View Public Whiteboard

A: (No Measure)

500m Row

4:00 Slow AMRAP

10 Cossack Squats

8 External Rotations off knee w/ DB

8 Banded Face Pulls

6 Plyo Push-Ups

B: Metcon (3 Rounds for time)

IWT 1

3 Rounds:

8 Power Clean Singles @ 65% of Clean 1RM

20 KB Swings

500m Row

rest 2:00 after each round
Rest 5:00 after all 3 rounds are complete

C: Metcon (3 Rounds for time)

IWT 2

2 Rounds:

5 Deadlifts @ 70% of 1RM

5 Box Jumps @ 30/24

40 Double Unders

D: Metcon (Weight)

4 Rounds NOT FOR TIME:

10 DB Hammer Bicep Curls (each arm)

10 DB Hammer Tricep Ext. (lying on back)

Recent Posts