In W.O.D.

Crossfit Mayday

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Warm-up (No Measure)

Row 1k


PVC Pass Throughs

Arm Circles

1:00 Wall Shoulder Stretch

Metcon (No Measure)

4 Rounds

10 Ring Swings

10 Hollow Rocks

10 Beat Swings

10 Arch Rocks

Barbell Bent Rows (10 x 5 )

10 x 5
Build each set, only to a weight that allows perfect form. Take this opportunity to refine movement. No Bouncing Reps!!!

Metcon (Time)

3 Rounds

15 Push Ups

12 Strict Pull Ups

9 Calorie Row

Rest :30 b/w sets.
Go hard!

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