Friday WOD

FRIDAY CROSSFIT 05/31/19

SPORT:

A. Front Squat (5,3,1,3,2,1)
80% x 5
85% x 3
90% x 1
85% x 3
90% x 2
95% x 1

B.

1,000 m row
50 kettlebell swings
30 box jumps
500 m row
25 kettlebell swings
15 box jumps

GRIND:

A. Front Squat (5 x 4 @ 3011)

B. EMOM x 12 minutes

3 minutes at each station before rotating

minute 0-3:

:30 slam balls
:30 rest

minute 3-6:

:30 weighted box step ups
:30 rest

minute 6-9:

:30 sled push
:30 rest

minute 9-12:

:15 battle ropes
:15 rest