Brownsburg CrossFit gym
5.21.19 WOD
May 20, 2019
Indianapolis fitness, Speedway
5.23.19 WOD
May 22, 2019

5.22.19 WOD

Brownsburg CrossFit gym

CrossFit WOD

Rowing skill work: 10:00 working on refining skills.

EMOM 25:00
Minute 1: 40s Max reps hollow rocks
Minute 2: 40s Max calorie row
Minute 3: 40s Max double unders
Minute 4: 40s Max calories bike
Minute 5: Rest
*Score = totals reps + calories

Extra Credit
“Down the Rack”
DB Hammer curls x submax reps each set of DBs
*Between each set complete 15 DB rolling triceps extensions


Burn WOD

For time:
2 Mile run
*20:00 cap

Rest 5 min

100 Sit-ups
100 Push-ups
*Accumulate as desired

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