CrossFit Workout 5/31/19 Friday

Warmup
12:00 EMOM
A 4 rounds of 3 back squats @ 2211 up to first strength weight (then change your weights)
B 3 half kneeling strict press/arm @ 2112
C 150 run

Lift
Every 5:00×5 Rounds
Back squat 5 reps building from 70%
Half kneeling Strict press 15/arm
3 BBJO Up to workout height

CrossFit Workout
For time with a 15:00 cap:
40 Wallballs 14/8-10 pounds
400m run
20 Burpee box jump overs 24/20
30 wallballs 20/14
300m run
15 BBJO
20 wallballs 30/20
150 run
10 BBJO

Rx+ 50/40/30 for wallballs, same weight
30/20/10 for BBJO

Scaled:
Wallball weights
8/4
14/8-10
20/14 and 15/10/5 to 20/16 BBJO

Coach’s Note
The point of this workout is to mix and match wallball weights. Use a light ball, your normal ball, and a heavy ball. If you normally use a 4 pound ball, go to a lower target for the light ball. This time cap is tight. You have to hold onto that first set of wallballs way more than you want to if you hope to finish.

Conditioning
:30/:30 bike for 8:00×3 rounds with a 6:00 rest in between rounds

Lift
Push Jerk 5×4 @75-80% of Push Jerk
Front Rack Bulgarian SS 5×15/leg