Bon Bon’s B-day WOD 46 yrs old on 5/11
CROSSFIT
Strength:
Back Squat 4×3 @ 80%
Metcon:
11 min AMRAP
5 Curtis P’s (65/95)
46 Double Unders
*Curtis P’s: Power Clean, R Lunge, L Lunge, Push Press
ON-RAMP/MASTERS
Skills: Row, Air Squats, Sit-ups, Push-ups
Metcon:
For time…
500 meter row,
then, 3 rounds of …
20 Air Squats,
10 pull-ups/Ring Rows,
10 Push-ups.