WOD: 2.5.20

CrossFit Invasion – Crossfit Classes

Warm-up

STEADY WARM-UP I (No Measure)

3 steady rounds

Row or Run 200m

10 Air squats

10 Hand release push ups

10 Power Cleans

Strength

Power Clean

Power Clean Cycling

3 Rounds:

AMRAP 20 Seconds: Max Reps @ 70%

– Rest 40 Seconds –

AMRAP 30 Seconds: Max Reps @ 75%

– Rest 30 Seconds –

AMRAP 40 Seconds: Max Reps @ 80%

– Rest 1:20 –

W.O.D.

FIT: Metcon (AMRAP – Rounds and Reps)

“Lethal Weapon”

AMRAP 20:

1 Round of “The Chief”, 200 Meter Run

2 Rounds of “The Chief”, 200 Meter Run

3 Rounds of “The Chief”, 200 Meter Run

* Continue To Add (1) Round Until Cap
1 Round of “The Chief”:

3 Power Cleans (135/95)

6 Pushups

9 Air Squats

Pounds – 135/95

PERF: Metcon (AMRAP – Rounds and Reps)

“Lethal Weapon”

For Time:

2 Rounds of “Holleyman”, 200 Meter Run

4 Rounds of “Holleyman”, 200 Meter Run

6 Rounds of “Holleyman”, 200 Meter Run

8 Rounds of “Holleyman”, 200 Meter Run

10 Rounds of “Holleyman”, 200 Meter Run
1 Round of “Holleyman”:

5 Wallballs (30/20)

3 Handstand Pushups

1 Power Clean (225/155)

Pounds – 225/155 + 30/20 Wallball

POST WORKOUT

HATE IT BUT YOU NEED IT (No Measure)

3-min T-spine mobilization

1-minute Couch Stretch