CrossFit WOD, May 11, 2019

Saturday 11th May 2019

Warm-up
Warm-up
400m run
3 rounds
10 plate GTOH
10 plate squats
10 lunge with a stretch

Metcon
Metcon
In pairs

12 min AMRAP
40 wall balls 20/14
40 russian KB swings 24/16kg
40 press ups

on minute 1 athlete 1 performs 4 burpee, while athlete 2 performs 8 sit ups. On min 2 athlete 1 performs the sit ups while athlete 2 the burpee and keep alternating like this throughout.

6 mins rest

12 min AMRAP
40 STOH 40/30kg
40 deadlift
40 syncro sit up

same format as above
on minute 1 athlete 1 performs 10 alt lunge (no weight), while athlete 2 performs 10 lateral jumps over the bar. alternating each minute as above.