CrossFit WOD, May 7, 2019

Tuesday 7th May 2019

Warm-up
Warm-up
4 rounds alternating machines
10/7 calories
10 jumping air squat
10 KB swings
20 DUs

Metcon
Metcon (Calories)
15 min Max cal Assault bike

On 3,6,9 and 12 mins complete
8 Box jump overs 24/20in
24 Double unders

5 minutes rest

15 min Max cal Row

On 3,6,9 and 12 mins complete
6 burpee over rower
12 Russian KB swings 24/16kg

Score is total calories on each machine after the 30 minutes.

Long aerobic wod, DO NOT sprint, try to find a pace you can hold for the duration, get through the work quick and back to the machine.