CrossFit WOD, June 5, 2019


Wednesday 05/06/2019

Movement Prep
2 Rounds
200m Run
20 second squat hold with overhead reach
10m lunge with (drop through and rotation)
20 pulse squats narrow stance

Strength & Conditioning
Back Squat (3 x 6 @85%)

Metcon
Metcon (Weight)
EMOM
2 Squat Snatches @85%

1 minute change over time

Metcon (AMRAP – Rounds and Reps)
AMRAP
45 D/us
12 TTB (straigh legs)
12 Wall balls 9/6
12 Decline HRPU’S

the decline will be 2" (blue plate) hold standards on all movements. any adjustment in complexity will be a break from the recomended standard

Accessories
2km Run (Time)
2km Run

true form should be 65-70% effort work on breathing and efficiency
Metcon
4 Rounds
8 Db bent over row (each side)
16 Ring rows
8 Weighted wall angels (2 x 1.25kg)

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