Friday 5/23 WOD

Main – CrossFit

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

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400m Run

4Rds of:
5 Deadlifts @45/30#
10 Lunges in Front Rack
5 Front Squats


:20: Back Squat (5@75%, 3@85%, AMRAP@95%)

:30: Front Squat (3×10 AHAP (As Heavy As Possible))


:40: Metcon (Time)

3Rds of:
50 Air Squats
7 Pull Ups
7 Ring Dips
10 Hang Power Cleans @135/80

Road To Crush

Snatch (Work to 3RM)

From Blocks (Power Position)

Reverse Hypers (3×10 @35/25#)

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