8.30.17

 In W.O.D.

CrossFit Mayday – CrossFit

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Warm-up

20 Band Pull Aparts

20 PVC Pass Throughs

then 15-12-9

Empty Bar Overhead Squats

Box Jumps

Push Press (5×5 add 5-10 to last week)

Metcon (Time)

MetCon:

4 Rounds

15 Deadlift

15 Lateral Burpees Over the Bar

200 M Run

E: reps = 115/75

P: 155/105

C: 185/125

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