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CrossFit WOD, May 24, 2022

24 May 2022

Weightlifting
Front Squat (1×5 (brief pause at the bottom of each rep))
12 mins to warmup and build to a heavy set of 5 with pauses

CFA METCON (LEVEL 1)
Metcon (AMRAP – Reps)
1:30 on/:30 off x5 sets
15 slamball (any weight)
AMRAP box step ups in remaining time

CFA METCON (LEVEL 2)
Metcon (AMRAP – Reps)
1:30 on/:30 off x5 sets
15 slamball (30/20)
AMRAP box jump over (24/20) in remaining time

CFA METCON (LEVEL 3)
Metcon (AMRAP – Reps)
1:30 on/:30 off x5 sets
10 D-ball over shoulder (100/75)
AMRAP box jump over in remaining time (24/20)

Accessory Work
Metcon
2 rounds:
100m farmers carry (heavy)
100m overhead DB carry (light)
1:00 rest