CrossFit WOD, June 7, 2019


Friday 7/06/2019

Movement Prep
2 Rounds
200m Row
20 second handstand hold
10 tempo box step ups (3sec negative)

Strength & Conditioning
Metcon (Weight)
Buy in
72m HS walk
12 Rope climbs

* with remaining time build to heavy complex
1 Power snatch
2 Oh squats
1 Hang squat snatch

Rx – 15ft
Int – Wheel barrow, 12ft
Sc – 144 Shoulder taps, sled pull

Metcon
Metcon (AMRAP – Rounds and Reps)
TEAM OF 3
70/50 Cal AAB
70 Alt db snatches (syncro 2 athletes)
30 Bar muscle ups

Rx – 22.5/15
Int – 15/10, Syncro ctb
Sc – c & j 15/10, syncro pull ups (jumping if needed)

Accessories
Bench Press (3 x 6 @85%)
* make sure you have a spotter
Metcon (Time)
5 pegboard accents for time

or

staggered pegboard hold
5 max efforts

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