WODs

05MAY15

CFP – CrossFit Class Cinco de Beast Mode A – AMRAP 15 minutes 5 CTB Pull Ups 5 Snatch (155/115) 18 PCs (155/115) 62 WBs (20/14@10) B – AMRAP 15 minutes 5 Pull Ups 5 Snatch (95/65) 18 PCs (95/65) 62 WBs (20/10@8) C – AMRAP 15 minutes 5 Burpees 5 G2OH (75/55) 18 PCs (75/55) 62 WBs (14/8@8) Scale as needed A, B, or C 1) Snatches can be any style, as long as they touch the ground between reps 2) Movements can be done in any order, but must all be completed before moving to another round

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04MAY15

CFP – CrossFit Class Weightlifting 2RM push jerk, split jerk, or power jerk Take 5 sets to find 2RM Metcon AMReps Stations Row for Cals KB Swings (70/50) Burpees OH Walking Lunge (45/35) (L/R=1) Shuttles (10m down and back=1) 2 minutes per station, rest 1 minute between stations CFP – MetCon Class MetCon 20 minute AMRAP of 7 KBs 50/35 7 Burpees 7 Box Jumps (24/20)

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02MAY15

CFP – CrossFit Class Partner Metcon For Time 100 burpee buy in then 3 rounds of 800m run (alternate 200m) 40 pull-ups 20 front squats (155/105) Divide as wanted except as specified above.

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