Today’s WOD

05-16-2022
Warm-up
3 rounds
15/10 cal row or ski
10 ball slams / push ups
10 back squats
Crossfit (Fitness)
Overhead Squat (6 sets, building)
2 Rounds, Every 3min (6min)
15/10 Calorie Bike or Ski
10 Overhead Squat (from ground)
5 Strict Pull ups

4 Rounds, Every 3min (12min)
15/10 Calorie Bike or Ski
5 Overhead Squat (from ground)
5 Strict Pull ups (or S-HSPU)
Metcon (Time)
Complete the following two quick sprints for time:

20-15-10 reps
Eye-level Kb Swing, 55/35 (Pull up)
Db Box Step up, 35/25 (50/35)

Rest 2:00

20-15-10 reps
Calorie Ski / Bike
Db Shoulder to overhead, 35/25 (50/35) per hand

Cals: 20/15 - 15/10 - 10/5
Row: add 5 calories