CrossFit WOD, June 20, 2019


Thursday 20/06/2019

Movement Prep
1 – 100m Run
2 – tempo barbell front squats
3 – wall facing squats
4 – Ring push-ups
* same flow as your workout 1 then 2,1 then 3,2,1 and 4,3,2,1

Metcon
Metcon (Time)
1 – Wall climber
2 – Squat clean thrusters
300m Run
4 – Ring Dips
50 D/us
6 – Power Cleans
7 – STOH
8 – Deadball over the shoulder (AHAP)
9 – Strict ring pull ups
100m farmers carry (AHAP)

Rx – 70/45
Int – 50/35
Sc – 40/30

Flow-
1
2,1
3,2,1
4,3,2,1
Add a movement at the conpletion of each round.

Metcon (Time)
If any remaining time complete this little challenge
100 ring rows
* every break 30 hollow rocks

Accessories
Metcon
ROM wod
want to test well recover well first

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