CrossFit | May 4 - 9

Happy birthday Alice!!

Monday | Full Body MetCon

A) WOD | Fight Gone Bad

3 Rounds for Total Reps in 17 Minutes

• 1 min Wall Ball Shots 20/14

• 1 min Sumo Deadlift High-Pulls 75/55

• 1 min Box Jumps 20"

• 1 min Push Press 75/55

• 1 min Row (Calories)

• 1 min Rest

Score: Total number of reps (including calories) across all 3 rounds.

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Tuesday | Conditioning + Upper Body Strength

A) 4 Rounds Not For Time

25 Sit-Ups

12/10 Cal. Bike

B) Every 2min for 10 Rounds:

-10 Bench Press @ BW

-30 Doubles Unders

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Wednesday | Grinder Met-Con

A) Snatch Skill

B) For Time:

1000 Meter Row

Isabel (30 Power Snatches 135/95)

800 Meter Run

(every time you set the bar down complete 10 Burpees)

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Thursday | Conditioning + Lower Body Strength

A) Not For Time

1 Mile Run

B) Rope Climb Skill

B) 10min EMOM Alternating Movements of:

• 8 Front Squats @ BW

• 2 Rope climbs

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Friday | Murph Prep

A) Met-Con

Complete as many rounds and reps as possible in 20 minutes of:

5 pull-ups

10 push-ups

15 squats

Your score is determined by the number of rounds and/or reps completed in the 20-minute

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Saturday | Week Finisher