CrossFit WOD, July 1, 2022

CrossFit WOD, July 1, 2022

Friday

Warm-up
3 sets:
1 min row (easy pace)
30-sec single/double unders
5 deadbugs (each side)
10 Double Dumbbell Front Squats (light)

2. Workout Prep
2 sets: (with partner)
100m Row (each)
10 Double Unders (each)
5 Synchro Dumbbell Front Squats

Metcon
Metcon (Time)
Partner Throwdown Friday
1000/850m row (split)
100 double unders (each, at the same time)
50 Synchro Dumbbell Front Squats (50s/35s)
100 double unders (each, at the same time)
1000/850m row (split)

Time Cap 22 Min

Individual Option:
500/450m row
100 double unders
50 Dumbbell Front Squats (50s/35s)
100 double unders
500/450m row