CrossFit WOD 5-18-20

Warm Up

400 run
or
500 row

2 x
10 ring rows
10 Shoulder Taps
10 Table tops
2 push up to Down Dog to Spiderman

2 x
10 empty bar deadlifts
10 Good Mornings

3 min to warm up to starting DL weight, you can add weight during the EMOM if desired

WOD #1

Mini Murph Prep

3 Rounds (15 min time cap)

400 meter run or 500 meter row

2 x
5 pull ups
10 push ups
15 air squats

WOD #2

EMOM 12 min

8 Deadlifts every even minute:
5 Evil Wheels every odd minute:

Goal is to load bar to 65% to 75%, GO EASY you haven’t lifted in a while. You can adjust weight up or down during EMOM as needed.