TUESDAY WOD May 30, 2017

29
May

TUESDAY WOD May 30, 2017


Thank you to everyone who joined us for Memorial Day Murph WOD!

 

 

CrossFit WOD
PERFORMANCE

A.
Four sets of:
Deadlift x 3-5 reps @ 30X1
Rest 20 seconds
Tall Box Jumps x 10 reps
(jump up, then step down on these)
Rest 3 minutes

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Power Cleans (155/105 lbs)
10 Chest-to-Bar Pull-Ups
10 Burpees

CrossFit WOD
FITNESS

A.
Four sets of:
Romanian Deadlift x 6-8 reps @ 30X1
Rest 45 seconds
Russian Step-Ups x 10 reps each leg
Rest 45 seconds
Push-Ups x 15-20 reps @ 2011
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
15 Kettlebell Swings
10 Burpees
5 Strict Pull-Ups

 

 

BootCamp WOD
INTENSITY

A.
“Metcon Ninja”

7 RFT
11 Wallballs
11 Burpees
11 Pull ups

*24 min time cap

Are you a Metcon Ninja?
Under 18 min = Metcon Ninja
18:01-19:59 = Ninja in Training
20 min and over = Keep training, grasshopper!

 

B.
4 Min AMRAP
8 Slam Balls
8 Abmat Sit Ups