3.28.16

 In W.O.D.

Crossfit Mayday

View Public Whiteboard

(No Measure)

600 M Row

Every 200 Meters, 10 Kb Swings

1 Min KB Goblet Squat Hold 53/35

20 OH BB Squats

With Running Clock

3 Max Effort Top of Pull Up Position (Hold for time)

Back Squat (5 x 5 @ 75% 1 RM)

or add 5-10 lbs to last week

Metcon (AMRAP – Rounds and Reps)

4 AMRAP

10 OH Squat 115/75

16 KB Power Cleans 35/25

Rest 1 min

5 AMRAP

3 Bar Muscle Ups

16 KB Swings 35/25 (use both bells, shoulder height)

Rest 1 Min

6 AMRAP

Seal Crawl 30 Feet

OH Plate Lunge 45/25

Recent Posts