5/1/24

By Neil on April 30, 2024 in cross fit

Warm up:

Warmy+

4×4 Power Cleans + 25 single skips

Xfit WOD:

For time, round 1;

100 Lunges

100 KB Swings (53/35)

I00 Squats

100 Hang Cleans (65/45)

**while wearing weighted vest**

Round 2;

25 K2E – partner holds plank

25 HRUP’s – partner wall sits

25 Slam Ball – partner holds plank

25 KB Squats (53/35) – partner wall sits

If you are not wearing a weighted vest, complete 400M run in between rd. 1 and 2 and at the end of rd. 2.

Pull up work;

11,9,8,7,7