05/14/2018 WOD

CrossFit Full Bore South – CrossFit

Warm-up

Warm-up (No Measure)

EMOM 12:

a) 5 Single Arm Press + 50′ Single Arm Overhead Carry (Right)

b) 10 Table Raises

c) 5 Single Arm Press + 50′ Single Arm Overhead Carry (Left)

CrossFit

Push Press (4×5)

*Build over first three sets to challenging weight, leaving 2 good reps left in the tank

*Use 90% of heaviest weight for 4th set

*Record heaviest weight used

Metcon (Time)

For Time:

40 Pull-Ups

20 Overhead Squats 95/65

40 Handstand Push-Ups

20 Squat Cleans 95/65

40 Bar Facing Burpees

20 Shoulder-to-Overhead 95/65

Gear: 2.5

18:00 Time Cap
Scales:

*Jumping Pull-Ups (Open Standard)

*75/55 Barbell Movements

*DB Push Press for HSPU

Rx+:

50 Chest-to-Bar Pull-Ups

25 Overhead Squats 115/75

50 Handstand Push-Ups

25 Squat Cleans 115/75

50 Bar Facing Burpees

25 Shoulder-to-Overhead 115/75

Endurance

Metcon (AMRAP – Reps)

Tabata:

pushups

Metcon (Time)

Jackie-ish:

1000m row

50 DB thrusters 20/15

30 pullups/jumping pullups

Extra Work

Metcon (No Measure)

12:00 for Quality:

Row 1:30 @6

Kettlebell Flow (Right Arm)

Kettlebell Flow (Left Arm)

20 Jumping Jacks