CrossFit WOD, June 5, 2019

Wednesday 5th June 2019

Warm-up
Warm-up
4 lengths bear crawl
2 lengths walking lunge with fractionals overhead
10 pvc core twists
accumulate 1 min handstand hold

shoulder activation

Weightlifting
Split Jerk (Build to a heavy single)

Metcon
Class 19.3 open wod (AMRAP – Reps)
10 min AMRAP
RX+

50 OH alt lunge 24/16kg KB
(must do 25 each arm)
50 KB box step ups 24/16kg 24/20in
50 strict HSPU
AMRAP Handstand walk

RX

Same as above but with kipping HSPU.

Scaled

Same reps, use a lighter weight and have a higher mat for HSPU or use heavy DB press.
AMRAP bear crawls.

Scoring is total reps, 150 reps upto the HSW.
HSW and bear crawl reps will count as 1 rep for half the length of the rig.