2.4.17

 In W.O.D.

CrossFit Mayday – CrossFit

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Warm-up

3 times (not for time)

10 GHD Sit Ups

50 M Prowler Push

10 Med Ball Cleans

10 Weighted Barbell Curl

A: Metcon (Time)

MetCon 1

2 Rounds

800 M Run

40 Push Press95/65

30 Box Jumps

L1: 400 m run; 55/35; step ups

Scaled/Masters: 800 M Row; 75/45; 24/20

Rx: 95/65; 30/24

B: Metcon (AMRAP – Rounds and Reps)

MetCon 2

AMRAP 3 Minutes x 3, rest 1:00

8 Toes to Bar

8 Thrusters

L1: toes to pole; 55/35#

Scaled/Masters: t2b or attempts; 75/55#

Rx: 95/65#

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