CrossFit WOD, July 2, 2019


Tuesday 02/07/2019

Movement Prep
2 Round EMOM
20 Hollow rocks
10 banded good mornings 5 burpees
4 Jefferson curls

Strength & Conditioning
6min Row (Distance)
6 minute row for distance
6min Bar facing burpees (AMRAP – Reps)
max reps (capacity test)
6min max TTB (Max reps)
6 minutes max toes to bar

Metcon
Metcon (AMRAP – Rounds and Reps)
inc ladder
4-8-12-16
v – sit ups
Power cleans

Rx – 60/40
Int – 50/35
Sc – 40/30

Accessories

Metcon (Time)
4 Rounds
100m sandbag carry (hug)
30m sled push 80/50
12 GHD sit ups

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