CrossFit WOD, April 22, 2019

CrossFit WOD, April 22, 2019

WOD for 4.22.19
Today’s Coaches
Johnny – 5:30. 6:30, 8
Grant – 9:30
Phil – 11:30, All PM

Warm-up
Warm-up
Bike .7 miles
10x
Pass Throughs
Dislocates
Lat Stretch
Samson Lunge
Prone Raise with PVC
Scap Push-Ups
Scap Pull-Ups
Burpees

Workout Of The Day
Shoulder Press (5 x 5 @ 77.5%)
Metcon (AMRAP – Reps)
3 x ARMAP x 5
10 Lateral Burpees Over The Bar
5 Cleans – any how

rest 3:00 b/t. Increase loading each AMRAP.

Rx weights
155/105
185/125
205/145

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