6.1.16

 In W.O.D.

CrossFit Mayday – CrossFit

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Warm-up

400 m Run

10 Burpees

10 push ups

20 lunges

Should pass throughs w/PVC

Banded W 20

Lx Ball to shoulder

Shoulder Press (3 x 10 @ 65% 1RM)

Split Jerk (3 x 2)

Metcon (Time)

4 Rounds for Time

5 Deadlift 225/155

1 Rope Climb

10 Ring Dips
Scaled

4 Rounds for Time

5 Deadlift 155/105

1 Rope Climb

10 Dips

Metcon (No Measure)

6 x 50 M Srpints

Walk back

90% effort

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