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05/07/2019

6
May

05/07/2019

CFT – WOD

Pre-Training

3 Rounds Not For Time:

20s Wall-Facing Handstand

20 Alternating V-Ups

15 Beat Swings

Weightlifting

Bench Press (4×3)

Maintain the same weight across all sets.

Metcon

Metcon (AMRAP – Reps)

18 Minute EMOM (6 Sets):

Minute 1-5 Power Snatch 135/95

Minute 2-10 Burpee Bar-Hops

Minute 3-10 Slam Balls 30/20+10 T2B
We are looking to complete each “Minute” of work within 45 seconds at tops. If you’re unable to complete the required work in the later rounds, cut the minute short or take a minute to rest and catch up.

We are counting total reps completed for today’s metcon.

1 Round=35 Reps