CrossFit WOD – Mon, May 15

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CrossFit9 – CrossFit WOD

Strength

Back Squat (Find 3 Rep Max
)

TC: 18 minutes

OR

5 x 3 @ tempo

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Time Cap:14 Minute

Scaling:

Run – Should be no more than2 minutes. If this is not the case, then shorten the run!!

KBS – Push for all reps unbroken; scale the weight appropriately…

Pull-Ups – Jumping Pull-Ups or ring rows (fast and unbroken is the goal)

Murph Finisher

Murph Finisher (No Measure)

25 Air Squats

400m Run

25 Air Squats