WOD – 5/21/19

Back East CrossFit – CrossFit


Warm-up (No Measure)

General warm up

15 Jumping jacks

10 Medicine ball squats

10 Medicine ball push press

15 Jumping jacks

5/5 DB clean and press

10 Close stance squats

15 jumping jacks

10 Curtsey squats

10 broad jumps

5 Caterpillars

WOD Prep

Review pistol scales

Get set up for the workout


Metcon (Time)

For Time

100 burpees

80 wall balls 20/14#

60 Box jump overs 24/20″

40 Pistols (alternate reps)

20 DB Power snatch 50/35#

Rx+ 70/50#
Pistol scales:


Cool Down

Sprinter stretch

Pigeon stretch


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