Friday 5/16 WOD

Main – CrossFit

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

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WU

400m Run
4x30sec Couch Stretch Each Leg
2×10 Legs Swings Each Leg
4x30sec Arch Hold on Stomach

SWOD

:20: Back Squat (3@70%, 3@80%, AMRAP@90%)

:30: Front Squat (3×10 @55%)

WOD

:45: Metcon (Time)

Buy In: 15 Burpees
21-15-9
KB Swings @32/24kg
Pull Ups
Buy Out: 15 Burpees

Road To Crush

Snatch (Work to 3RM)

From Blocks (Power Position)

Glute-Ham Raises (3×20)

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