Brownsburg, CrossFit, Speedway
5.10.19 WOD
May 9, 2019
fitness, Hendricks County
May 12, 2019

5.11.19 WOD

Brownsburg gym, Speedway

CrossFit WOD

In teams of 2 with a running clock:
0:00-15:00 AMRAP:
Run 4 laps
40 Wall balls (20/14)
20 Burpees

17:00-27:00 AMRAP:
Run 4 laps
30 Kettlebell swings (53/35)
10 Burpees

27:00-32:00, on your own at a recovery pace:
Row, bike, jog
*Choose 2 and perform 5:00 of each.

L3: 40/30
L2: 14/10, double under attempts, 35/25
L1: 10/8, single unders, light DBs

Extra Credit
Banded pull-aparts: 4 x 40, unbroken. Rest 60s.

Burn WOD

25:00 AMRAP w/ a partner:
Partner A:
400m Run
Partner B:
10 Pull-ups
10 T2B
10 OH plate walking lunge
*Switch after each run


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