CrossFit WOD, May 9, 2019

Thursday 9th May 2019

Warm-up

Weightlifting
3 push press, 3 push jerk 3 split (heavy 9)
Build to a heavy
3 push press
3 push jerk
3 split jerk
Legs must be locked on the push press. You must keep hold of the bar for all 9 reps.

Metcon
Metcon (AMRAP – Rounds)
15 min EMOM

RX+
1 – 16 deadlift + 6 STOH 60/42.5kg
2 – 4 muscle ups
3 – 60 Dus

Rx
1 – 16 deadlift + 6 STOH 50/35kg
2 – 12 pull ups
3 – 50 DUs

15 rounds in total
RX+ or RX if you complete as prescribed.

scale to any weight you can manage safely.

Scale to and pulling movement 12 reps

Scale to 45 sec DU or 100 singles