3.25.17

 In W.O.D.

CrossFit Mayday – CrossFit

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Warm-up

400 M Run

5 Wall Balls

200 M Run

5 Wall Balls

then-

3 Slow Rounds With Barbell

10 Good Mornings

10 Push Press

Metcon (Weight)

9 EMOM

Front Squat 3 reps Every Min On Min

(Start at 70% 1RM, add weight every 3rd round)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00

15 Box Jump Overs

10 CTB Pull Ups

5 Touch and Go Clean

L1: 12/2×45# plates, Pull Ups from ground, 65/45

Rx: 24/20, 135/95

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