CrossFit 050419

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Stay Strong CrossFit – CrossFit

Warm-up

2 RD’s:

250m Row or 200m Run

12 KB/DB Goblet Squats

8 Sumo Stance Inch Worms

6 DB Shoulder Press ea. Arm

10 Kipping Swings

20s Banded OH Distraction ea. Arm

Team WOD

Teams of 3 will complete the following with a 20 minute running clock.

Metcon A has a 12 min Time Cap

Metcon B is a 12 min AMRAP

A: Metcon (Time)

12 Min Time Cap:

30 Clean & Jerks (135/95#)

70 Cal Row or Bike

30 Clean & Jerks (135/95#)

*Only 1 athlete may work at a time.

L1: 95/65#, 60 Cal Row or Bike

Rx: As Written

Rx+: 155/85#

B: Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

12 Synchro Air Squats

9 Synchro HR Push Ups

6 Synchro Toes 2 Bar

*2 Athletes perform synchro, while 1 athlete rests. Resting athlete must switch with 1 working athlete once a round is completed.

L1: Knees 2 Elbows

Rx: As Written