FRIDAY WOD May 24, 2019

23
May

FRIDAY WOD May 24, 2019

CrossFit WOD
PERFORMANCE

A.
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups

Compare results to previous times.

Rest until relatively recovered, and then…

B.
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3111
Rest 45 seconds after each leg
Strict Handstand Push-Ups x 8-10 reps @ 2011
(if you aren’t capable of this rep scheme yet, break up your reps and try to accumulate 8-10 reps in 60 seconds or less)
Rest 90 seconds

CrossFit WOD
FITNESS

A.
For time:
Row 1000 Meters
20 Burpees Over the Concept 2 Erg
40 Thrusters (45/33 lbs)

Rest until relatively recovered, and then…

B.
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3111
Rest 45 seconds after each leg
L-Seated Dumbbell Press x 8-10 reps @ 2011
Rest 90 seconds