CrossFit WOD, May 11, 2022
5.11.2022
Warm-up
Back Squat (Weight)
4×5 @ 60 %
Metcon (AMRAP – Reps)
AMRAP 3
25 bar facing burpees
max front squats (see weights below)
25 bar facing burpees
max front squats (see weights below)
3 minute rest
AMRAP 3
25 bar facing burpees
max front squats
3 minute rest
AMRAP 3
25 bar facing burpees
max front squats
3 minute rest
AMRAP 3
25 bar facing burpees
max front squats
RX: 115/85, 95/65, 75/55, 65/45
RX+: 155/105, 135/95, 115/85, 95/65
** score is total reps of all movements
5 burpeees
10 air squats with pause at bottom
15 sec active spiderman each side
10 lateral lunge (5 each side)