CrossFit WOD, April 30, 2019

Tuesday, April 30th

Weightlifting
A) On the minute, for 20 minutes: (1-1-1-1-1-1-1-1-1-1)
Even: 1 Bench Press
Odd: 16/12 Calorie Row

Warm up and build from 50%. MUST take 5 seconds to lower the bar into the bottom. OK to bounce it back up.

Metcon
Metcon (Time)
) 10 minute AMRAP
10 push press 115/75
10 box jumps 24/20
10 Kb swings 53/35

Training day. Part B is a 1/2 version of "Jack". You should be able to keep moving through the entire workout, so do it! Scale the barbell with 85/55.

Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531