WOD 3.5.5

Main – CrossFit

Warm-up

Push – Pull (No Measure)

Row 300M

15 Push-ups

15 Pull-ups

15 Wall Balls

15 Sumo Dead-Lift High Pulls – light KB

15 Push-ups

15 Hollow Rocks

Samson Stretch

Weightlifting

Back Squat (5,4,3 – keep increasing)

Metcon

This is meant to get you nice and worked out without getting sore. If you perceive soreness coming on and you are a competitor… pull back. You are in charge.

OPEN EMOM (20 Rounds for time)

EMOM 20 Mins : you will record your time to complete reps for every minute

Minutes 1-5:

10 Burpees

Minutes 5-10

6 Pull-ups

Minutes 11-15

7 Hollow Rocks

Minutes 16-18

20 Squats

Minutes 19-20

12 Push-ups
scale everything up or down for skill.

Burpees but jump to a pull-up bar, or ring rows vs chest to bar, GHD sits over hollow rocks.

Cool Down

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