5.17.16

 In W.O.D.


CrossFit Mayday – CrossFit

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Warm-up

600 M Run w/Med Ball

Roll out Lats

Metcon (AMRAP – Reps)

3 Min

Max Effort Burpees

Metcon (Weight)

Wtd Pull Ups

5×5

Scale

5 x 5 Strict or Negatives

Metcon (Weight)

Barbell Bent Rows

3 x 10

Metcon (Time)

5 Rounds

12 Pulls Ups

5 DeadLifts 225/155

24 DU

Scale

3 Rounds or:

12 Ring Rows

5 Deadlifts 185/125

48 Singles

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