5.23.18. WOD
May 22, 2018
5.25.18. WOD
May 24, 2018

5.24.18. WOD

CrossFit, Avon, Speedway

Murph heats at 8 and 9:30 on Saturday morning! Be sure to register for your spot!


CrossFit WOD

Wide stance box squat: 8 x 3 @65%, every 60s.
-If you did not perform 3RM from 5/7 use 55-60% of your back squat max.


For total time:
30 Front squats (155/105)
30 Lateral burpees
Rest 5:00
30 Power cleans (155/105)
30 Lateral burpees
*20:00 cap

L3: 135/95
L2: 115/75
L1: 95/55


Extra Credit:
3 options:
–Reverse Hyper: 3 x 20 @30-50% of back squat.
–Sled pull powerwalk x 15 minutes at light weight that you can walk without stopping.
–DB walking lunges: 3 x 20 steps.

Burn WOD

30:00 AMRAP w/ a partner:
KB farmers walk x 300m
Sled push x 300m
2 Rope climbs


Hollow Hold: 8 x 20s
-Rest 10s between sets.

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