CrossFit WOD, June 6, 2019


Thursday 06/06/2019

Movement Prep
2 Rounds
30 single skips
10 scorpions
20 heel pumps
5 tuck jumps (kness to chest soft landing)

Metcon
34minute Running clock
Metcon (Time)
4 Rounds
400m Run
2 x
1 Power clean
1 Hang squat clean
1 Thruster
1 Push jerk
30 sit-ups

Rx – 60/40
Int – 50/35
Sc – 40/30
Metcon (Time)
4 Rounds
400m Row
15 kb Front rack lunges
30 Russian kb swings

Rx – 32/24
Int – 24/16
Sc – 16/12
Metcon (AMRAP – Rounds and Reps)
with any remaining time AMRAP
10/7 cal AAB
3 Ring muscle ups

Accessories
Metcon
5 Rounds
12 GHD Sit ups
12 v snaps
1minute Plank

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