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CrossFit-Friday, 5/12/23

Warm-up (2 rounds)

10 band pass throughs

10 band pull aparts

10 band face pulls

10 Push-up to down dog

10 air squats

:30 ring support/dips



Bench Press

3@70%

3@80%

max reps@90%



Partner WOD*

10 rounds for time:

15 hang pow. snatches (95/65)

25 wall-balls (20/14) 10'

2 rope climbs


*One works, one rests for a total of 10 rounds. Partners alternate

exercises each round. i.e. for round 1, one partner does the hang

power snatches and then rests while the other does the wall-ball, etc.



Optional Accessory Work-4 sets

10 ring dips

15 banded face pulls

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