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May201627


Hallandale Beach CrossFit – WOD

Front Squat (6 x 2 @ 70 % )

Metcon (Time)

21 Power Cleans @ 115 / 75

40 Calorie Row

18 Power Cleans

40 Calorie Row

15 Power Cleans

40 Calorie Row

May201626


Hallandale Beach CrossFit – WOD

Metcon (No Measure)

3 x 8 Single Leg Deadlift (heavy with clean techn)

3 x 6 Turkish Get Ups ( 3 each arm a set)

Metcon (AMRAP – Reps)

20 Min AMRAP

– 5 Rope Climbs

– 15 Ring Dips

– 25 Burpees

– 35 Wall Balls

– 400m Run

May201625


Hallandale Beach CrossFit – WOD

Bench Press (3 x 8 @ 70 % )

Metcon (Time)

15 – 12 – 9

Thursters @ 115 / 75

5 – 4 – 3

Bar Muscle Ups

Rest 2 Minutes

50 T2B For Time

May201624


Hallandale Beach CrossFit – WOD

Clean (1 Rep Clean (Full) )

Metcon (Time)

7 Rounds For TIme:

20 Calories Row

15 Double Unders

10 Pistols

5 Burpee Box Jumps

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