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CrossFit-Wednesday, 5/3/23

WOD Scores:

Nikki-252 RX

Jody-267 RX

Kali-221

Keith-157

Kayla-220 #55

Eric- 250

Bez-249 RX

Manny-215 #95




Warm Up

10 Push up to Downward dog

10 Scap pull ups/kip swings

15 band pull aparts

10 Squat->Lunge-lunge

10 Ring Rows

10 Wall Ball push presses


Shoulder Press

5 @65%

5 @75%

max reps at 85%



5 Rounds for max reps

1 min per station, 1 min rest after each


Shoulders to Overhead (135/95)

Rope climb (each climb counts as 5 reps)

Wall Balls (20/14, 10')



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