CrossFit WOD 5-16-20

Warm Up

500 meter row
then
3 x 10 on and 10 off

3 x
6 Russian KB swings
6 Box step overs
6 Lat Activators
6 Kipping swings

PVC Shoulder series
2 perfect stretches

WOD

AMRAP 8 min

200 meter run
10 Pull Ups
5 Box Jumps

– 2 min rest –

AMRAP 8 min

250 meter row
10 KB swings
5 Burpee box step overs

Rx 35 / 53, 20″ / 24″
Rx+ 53 / 70, 24″ / 30″
M 26 / 35, 12″ / 20″

1/2 of the class will do AMRAP #1 and then #2, while the other 1/2 will do #2 and then #1. That way only half the class will be on the rig at once.

LET’S DO THIS!!!!!!