9.7.17

 In W.O.D.

CrossFit Mayday – CrossFit

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Warm-up

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

Metcon (AMRAP – Rounds and Reps)

AMRAP 8:00

10 Lateral Box Jump On/Overs

5 Front Squats

E: 16/12 step jump; 65/35

P: 20/16”; 135/85

C: 24/20”; 185/115#

Metcon (Time)

Competitor extra: 3 Rounds = Run 400m + 20 Alternating Pistols + 2 Legless Rope Climbs; rest 3:00

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