CrossFit WOD, May 8, 2019

Wednesday 8th May 2019

Warm-up
Warm-up
3 rounds
10 paused goblet squat
10 press ups
10 hollow rocks

3 min pulling EMOM, strict if possible. glute activation between sets

Weightlifting
Front Squat (Build to a heavy 1 rep)

Metcon
Metcon (Time)
For time

21-15-9-15-21
Goblet squats 24/16kg
15-12-9-12-15
T2B
21-15-9-15-21
Hand release press up

13 min cap
complete 21 goblet squats,15 t2b, 21 hrpu. Then 15,12,15 and so on.

Scale T2B to high feet ot knee raise.