Wednesday 5/21 WOD

Main – CrossFit

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

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WU

500m Row

3Rds of:
9 Air Squats
6 Push Ups
3 Pull Ups

4Rds of:
30sec Bar Shoulder Stretch Front
30sec Bar Shoulder Stretch Rear

WOD

:20: Metcon (4 Rounds for reps)

4 Rds For Reps of:
1min ME Thrusters @75/50
1min ME Sit-Ups
1min Rest

:40: Metcon (AMRAP – Rounds and Reps)

12min AMRAP
12 Walking Lunges @24/16kg
12 Toes to Bar
12 American KB Swings @24/16kg

Road To Crush

Hang Clean (3sec pause-Work up to 3RM-Above Knee)

Glute-Ham Raises (3×15)

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