CrossFit WOD, April 6, 2018

Send the Pain Below

Warm-up
Warm-up
7:00 AMRAP
Run 400 once
Then
10 Walking Lunges
10 PVC Passthrough (shoulder dislocates
10 PVC Goodmornings
10 AbMat Sit-ups

Mobility
1:00 Wall Stradle
:30 Sampson each side
:30 bottom squat
X2

Weightlifting
20:00 Time Cap
Deadlift (3-3-3-3-AMRAP)
70%

Metcon
Send the Pain Below (Time)
21-15-9
Burpees
OH Lunges 95/65#
Box Jumps 24/20"
Rx+ 115/75#

Metcon
Send Less Pain Below (Scale) (Time)
18-12-6
Burpees
OH Lunges 75/55#
Box Step-ups 24/20"

Scaling options, lower weight or bodyweight lunge, lower height of box, can do box burpees as a scale too