CrossFit WOD, May 17, 2021

Speed Demon

Weightlifting
Overhead Squat (3-3-3-3-3)
Build in weight each set

Metcon
Speed Demon (AMRAP – Reps)
AMRAP 3:
200 Meter Run
15 Lateral Barbell Burpees
Max Overhead Squats (75/55)

Rest 3 Minutes

AMRAP 3:
200 Meter Run
12 Lateral Barbell Burpees
Max Overhead Squats (95/65)

Rest 3 Minutes

AMRAP 3:
200 Meter Run
9 Lateral Barbell Burpees
Max Overhead Squats (115/85)

Rest 3 Minutes

AMRAP 3:
200 Meter Run
6 Lateral Barbell Burpees
Max Overhead Squats (135/95)

Simplicity (AMRAP – Rounds and Reps)
18:00 AMRAP
12/9 Calorie Bike
9 RKB 53/35
6 Box Jump 24/20
3 Burpees