WOD1202 - FRIDAY, MAY 18th

CF

Warm-up:
Run 400m
30 Light Good Mornings
Run 400m

Strength:
Power Snatch
5×5 Touch and Go
(Heavier than last time)

Metcon:
RX
3 Rounds:
AMRAP 4:00
50 Wallballs 20/14lbs
20 Toes to Bar
Max Bar Muscle Ups in remaining time
Rest 2:00

SCALED
3 Rounds:
AMRAP 4:00
50 Wallballs 20/14lbs
20 Toes to Bar or Hanging Knee Raises
Max CTB Pull-ups in remaining time.
Rest 2:00

Side Work:

A. Gymnastics
For Time:
Push Ups
5 unbroken sets of 25

5. Accessory
AMRAP 6 Minutes
10 Alternating Jumping Lunges
20′ Handstand Walk

CF LITE

Warm-up:
Run 400m
30 Light Good Mornings
Run 400m

Strength:
EMOM 12 mins:
8 KB Swings

Metcon:
3 Rounds:
AMRAP 4:00
40 Wallballs
20 Hanging Knee Raises
Max Ring Rows in remaining time.
Rest 2:00