30. Apr
CrossFit WOD, April 30, 2022
4-30-22
Metcon (Time)
Earth
Metcon (Time)
mini pump – shoulders and glutes
4 Rounds
10 Barbell Strict Press @ 50-60% of 1rm or heavy single
7 Bottom-Up Single Arm Standing KB Press (each side) @ moderate weight
10 Standing DB Lateral Raise @ light/moderate weight
15 GHD Hip Raise
30yd DB Walking Lunge @ moderate weight
-Rest 3 min b/t round-
Scoring: Time
15:00-28:00
5 Rounds
15 Strict Pull Ups
3 Rope Climb (OR 15 Ring Rows OR 5 Muscle Ups)
Scoring: Time