CrossFit WOD, May 22, 2020

May 22 2020

Warm-up
Warm-up
400m Row

-Then 3 Rounds For Quality Of:

7 KBS

6 Air Squats

5 Ring Rows

Weightlifting
Power Clean (Build To Heavy 3 Rep, You May Drop And Reset)
2xDB: Hang Power Clean, 4x4

1xKB: Hang Power Clean, 5x3, 3 Right Arm, 3 Left Arm

None: 4x4 Tall Box Jumps -or- 4x8 Good Mornings -or- 4x4 Med Ball Cleans

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

16 Wall Balls

6 Power Cleans 135/95#

10 Pull Ups

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

Skill
Plate GTO (Ground to Overhead)
Metcon (AMRAP - Rounds and Reps)
"2 Rounds of AMRAP3
Max Rounds in 3 minutes
Repeat twice
3 Plate Ground to Overhead (10,5)
6 Pushups
9 Squats
1 Minute Rest"

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