CrossFit WOD, May 5, 2022 | CrossFit Alabaster

5 May 2022

Metcon

Metcon (AMRAP – Reps)

2 sets for total reps:
Tabata: (:20 on/:10 off)x8 sets
Shuttle runs (25’+25′ = 1 rep)
-2:00 rest-

pick up where you left off on each round.

CFA METCON (LEVEL 1)

Metcon (Time)

for time:
20 pullups or ring rows
20 situps
10 Burpees
20 situps
20 pullups or ring rows
20 situps
10 Burpees

12 min cap

CFA METCON (LEVEL 2)

Metcon (Time)

for time:
20 pullups
20 situps
10 BBJO (24/20)
20 situps
20 pullups
20 situps
10 BBJO

12 min cap

CFA METCON (LEVEL 3)

Metcon (Time)

for time:
10/6 Ring Muscleups
20 GHD situps
10 BBJO (24/20)
20 GHD situps
10/6 Bar Muscleups
20 GHD situps
10 BBJO (30/24)

12 min cap

Accessory Work

Metcon

100 Oblique twists (per side)
100m overhead carry (light DBs)
50 Mountain climbers (per side)
100m overhead carry (light DBs)