CrossFit WOD, May 11, 2020

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WOD for 5.11.20

Warm-up

EMOM x 8
1: Bike 10/7 Calories
2: 3 Inchwroms + Push-Up, 5 Scap Pull-ups, 7 Sumo Squats

Workout Of The Day

Metcon (Time)

3 Rounds For Time
21 Box Jumps Overs (24/20")
15 Pull-Ups
9 Overhead Squats (155/105lbs) — using a rack is acceptable

Time Cap: 10 Minutes
Time Domain: 5 – 8 Minutes

Social Distancing WOD

Metcon

EMOM x 20
10 Burpees

(scale reps to finish in :45 if needed)

Recovery

Warm-up

Snow Angel of Death x 2:00/side

42121 Strength Push Press (5 x 1 @ 90%) Conditioning Metcon (Time) 5 Rounds For Time 3 Power

420221 Conditioning Metcon AMRAP x 15 21 Push-Ups 15/10 Calorie Ski 9 Pull-Ups Rx = as written L1

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