CrossFit WOD for Saturday 5-13-2017

WOD

May 12, 2017

Metcon: Rest and work time should be 1:1 which should allow for moderate/consistent pace. 

Warm Up

400m Run THEN 10 Squats, 10 Sit Ups, 10 Lunges

PREP: With a partner-you each complete: 5 Muscle Cleans, Front Squats, T2B, Plate Walking OH Lunges (ea), Burpees – Add weight and repeat

METCON- 12 min AMRAP:

  • 10 Hang Power Cleans (95/65)
  • 8 T2B
  • 6 Front Squats

Rest 4 mins

12 min AMRAP:

  • 10 OH Walking Lunges (45/25)
  • 8 Burpees
  • 6 Power Cleans (95/65)

**For both AMRAPs – each partner completes a round before switching. 

“Successful people pursue hard things. Unsuccessful people avoid them.”
– Coach Greg Glassman