CrossFit WOD, April 15, 2019

CrossFit WOD, April 15, 2019

WOD 4.15.19
Coaches
Johnny – 5:30. 6:30, 8
Grant – 9:30, 11:30
Phil – All PM

Warm-up
Warm-up
Mobility: Banded Overhead Distraction

Warm-Up
3 Rounds
Bike 50 Cal
100m (35 MPH sign) Waiters Walk — 25m on each hang

Workout Of The Day
Shoulder Press (5 x 1 @ 80%)
Metcon (Time)
3 Rounds For Time
15/12 Cal assault bike
10 burpee box jump over 24/20
15 Pull up
10 Burpee box jump over
15/12 cal assault bike

-20 minute cap-

Tested at 11:14

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