Monday 5/19 WOD

Main – CrossFit

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

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WU

400m Run
Hip and Posterior Chain Stretches

SWOD

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

3 Mid Hang Power Cleans

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

WOD

:40: Metcon (Time)

For Time:
800m Run
20 Wall Balls
400m Run
30 Wall Balls
200m Run
40 Wall Balls
**@20#-10ft / 14#-9ft
***Rx Plus = Row 1000-500-250***

Road To Crush

Deadlift (5@75%, 3@85%, AMRAP@95%)

Bent Over Row (3×10, Rest 60sec)

Reverse Hypers (3×10, Rest 60sec )

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