Monday 5/12 WOD

Main – CrossFit

Post load, time and reps to comments. Annotate PRs.

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400m Run
3 sets of:
30sec Hollow Hold on Hands & Feet
15sec Rest
30sec Ball Slams
15sec Rest


:20: Hang Power Clean (EMOM for 10minutes)

3 Mid Hang Power Cleans

***Work Up in weight to a 3RM***


:40: Metcon (Time)

3 Rds For Time:
15 Russian KB Swings @32/24kg
7 Chest-to-Bar Pull Ups (or Bar MU)
10 Hang Power Cleans @185/120#

Road To Crush

Deadlift (3@70%, 3@80%, AMRAP@90%)

Bent Over Row (3×10, Rest 60sec)

Reverse Hypers (3×15, Rest 60sec )

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