CrossFit WOD, May 13, 2020

Encore

Metcon
Option 1
Encore (4 Rounds for reps)
On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
12 Dumbbell Thrusters (50’s/35’s)
21 Over-and-Back Dumbbell Hops
9 Dumbbell Clean and Jerks (50’s/35’s)
21 Over-and-Back Dumbbell Hops
6 Devils Press (50’s/35’s)

On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
6 Devils Press (50’s/35’s)
21 Over-and-Back Dumbbell Hops
9 Dumbbell Clean and Jerks (50’s/35’s)
21 Over-and-Back Dumbbell Hops
12 Dumbbell Thrusters (50’s/35’s)

Metcon
Option 2
Row 1000m, 25 OHS, Run 800m (Time)
2 RFT of:
Row 1000 Meters
25 OHS 95/63#
Run 800 Meters
Rx+ = 115/78#

Metcon
Option 3
Strong shoulders (AMRAP – Rounds and Reps)
25:00 AMRAP
25 AKB
20 Sledgehammer to tire
15 S2O 95/65
10 Burpees