CrossFit WOD, April 5, 2019

Weight Of The WorldInspiration”Passion first and everything will fall into place.”
-Holly HolmWarm-upWarm-upI. AMRAP x 5
7 Cal Row/Ski (Increasing in intensity)
5/5 Single Leg RDL
3 Inch Worms
-Into-
AMRAP x 5
7 Cal Row/Ski
5/5 Single Arm Front Rack Squats
3/3 Single Arm Shoulder Press

II. Review DL and Thruster and warmup to starting weightWeightliftingDeadlift (Establish 5RM Deadlift)ON A 10:00 RUNNING CLOCK

-REST 5 MIN-Thruster (Establish 3RM Thruster)ON A 10:00 RUNNING CLOCKMetconMetcon (Time)2 ROUNDS FOR TIME W PARTNER
200m Run
30 Air Squats
30 Sprawls

*P1 completes a full round while P2 rests. Each partner completes 2 full rounds.Scaling: decrease reps if needed so you are able to maintain a sprint pace throughout the round. may sub in 200 row/200 ski/.3 bike for run.

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