CrossFit WOD for Friday 5-26-2017


May 25, 2017

Strength: We’ll be repeating this one in a couple weeks. This should be explosive and fast on all movements. Metcon: Keep the weight light and try to get the same time each round. 

Warm Up

400m Row Then: 2×10 X Band Walks, 10 Lateral Squats, 10 Single Leg Glute Bridges (ea), 10 Lateral Squats


Banded Pigeon 60-90s each


1) Wide Stance Box Squat, 8×3 @60% every 60s 

METCON- 10 min AMRAP of:

  • 10 Hang Power Cleans (75/55)(+115/75)
  • 10 Weighted Step Ups-5 each leg (15/10) (+30/20 each hand)
  • 200m Run / 250m Row
  • **Only go heavy if you are NOT coming Monday, you should be fully rested for Murph


Spend 5 mins on abs and/or goat work

“When you feel like quitting: think about why you started.”

– @BeHealthy – Twitter