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basile@verdantfit.com

CrossFit WOD, May 1, 2018

CrossFit WOD, May 1, 2018

180501

Back Squat Warm Up 3
Tabata Air Squat 3:00
Monster Shuffle
3 Rounds
5 Goblet Squat
10 RKBs
10 Hollow Rock
Back Squat (1)
we need a baseline for our lifting so work up to something around 100% and we’ll use this number for % continuing forward.
Metcon (Time)
21 – 15 – 9
Wallballs 30/20
Burpee

*go fast!!!