Hey let’s do the beast wod

J5 CrossFit – CrossFit

After going to the beast on sat I thought it would be fun to incorporate some of them into the weeks already scheduled program. Enjoy



Low back stretch

Hamstring stretch

Shoulder pass through partner

Glute stretch

Metcon (Time)

Beast wod 14 min time cap


50 / 40 cal row

30 reverse lunge 135/95

15 power snatch 135/95

50 wall ball 20/14

30 ttb

15 hang cleans 135/95

Note time when finished the movements listed

With remaining time complete max double under

Scaled and rx


Same row


20/14 wall ball

Hanging leg raise

Metcon (AMRAP – Reps)

Max double under

Extra Credit

50 reps with 45/35 strict press ( 1 sec hold at top)

Hand stand push up 3x 8

Dip 3x 15


2 min ea side lat pull

2 min ea side ankle stretch