WOD Thursday 5/21/20

CrossFit Springfield – Group WOD

View Public Whiteboard

Warm-up (No Measure)

3 Steady Rounds:

6 Strict Ring Dips

10 Cal Bike or 15 Cal Ski

20 Jumping Jacks

Bench Press (6-6-6-6-6 @ 50/55/60/65/70% of 1RM Bench)

Metcon (Time)

For time:

Run 500m

50 KB Swing, 55/35lb

Run 400m

40 DB F.Rack Lunges, 40/25 x 2

Run 300m

30 DB Sh to OH, 40/25 x 2

Run 200m

20 Double Push Up Burpees

Run 100m

10/7 Ring Muscle Ups | Sub 20 Ring Rows

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