Friday, 4/5

CrossFit WOD

Metcon (Weight)

12min. EMOM:
Odd Min.) 10 Toes-To-Bar
Even Min.) 2 Power Snatch (climbing)

immediately into;

12min. EMOM:
Odd Min.) 10 Toes-To-Bar
Even Min.) 2 Thrusters (climbing)

Rest 3min. before AMRAP (Below)Start at about 60% effort and climb a little each round. Thrusters are from the ground. You can NOT dip under the bar on the way up. Lock those knees out!

Metcon (AMRAP - Reps)

Get as far as possible in 10min...
50-40-30-20-10
American KB Swings 53/35lb
1-2-3-4-5
Wall Climb https://www.youtube.com/watch?v=P9wdAym4AxI

Sweat 11AM,6:30PM

Metcon (Time)

For time:
Three rounds of:
50 Russian KB Swings 53/35
25 Box Jumps 24/20
then,
Three rounds of:
21 Wall balls 20/14
21 Pull-Ups
then,
400m Single Arm Farmer Carry with (1) 70/53lb KB
1k Row
400m Single Arm Farmer Carry with (1) 70/53lb KB

Time CAP: 35min.

Freddy HansenComment