CrossFit WOD, May 13, 2020

13 May 20

Warm-up
Warm-up
Burpees

Every :30 For 3:00

4-5-6-7-8-Max

Then 3 Rounds For Quality Of:

12 Sit Ups

8 Plate To Over Heads -or- 8 Wall Balls -or- 5 Kang Squats

2 Turkish Get Ups -or- 1:00 Handstand Hold Practice

Weightlifting
Power Clean (Bar: EMOM 10:00, 3 Reps @ 75-80%)
2xDB: EMOM 10:00, Floor, Below Knee, Above Knee

1xKB: Perform 4x6 (3 right, 3 left arm) Hang Cleans

Med Ball: Med Ball Clean, EMOM 10:00, Floor, Below Knee, Full Extension

Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 14:00

5 Hang Clean & Jerks 95/65# -or- 2xDB Is Same -or- 1xKB Do 2 Right Arm, 2 Left

8 Bar Facing Burpees

11 T2B -or- Toes To Hands -or- 18 Sit Ups

CrossFit Kids
Warm-up
"Warmup:
200M Row or Run
3 Rounds
5 Pass Thrus w/PVC or Broomstick
5 Around the worlds each direction
5 Overhead Squats"

Skill
Pullups/Bent Over Row w/DBs
Metcon (Time)
"(Bigs, Lils)
For Time:
Row (400M, 200M)
Thrusters (20 reps, 10reps)
Pullups or Bent Over DB Row
(10 reps, 5 reps)"

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