CrossFit WOD, May 30, 2018


Weighted Pull-ups (Build to heavy in 10min)
3 Rds for Quality:
6-8 Ring Rows
6-8 DBell Bench Press
20 Russian Twists
Rest as needed
Metcon (AMRAP – Rounds and Reps)
C1- AMRAP 4min
10cal Row
10 KBS
Rest 2mins

C2- AMRAP 4min
5 Burpees to Plate
10 Plate G2OH

C3- AMRAP 4min
10 Hanging Knee Raises
10 Alternate Lunges