30 Jun CrossFit WOD, July 1, 2023
Posted at 20:00h
in Work out of the day
CrossFit – Sat, Jul 1
Warm-up
Metcon (Time)
For time:
20 Overhead Squats (135/95)
500m row
50’ Handstand Walk (OR 5 Wall Walks)
2 Legless Rope Climbs (OR 4 Regular Rope Climbs)
15 Strict Handstand Push Ups
2 Legless Rope Climbs (OR 4 Regular Rope Climbs)
50’ Handstand Walk (OR 5 Wall Walks)
500m row
20 Overhead Squats (135/95)
Time Cap 30 Min
3 sets
1:00 Row
3 Muscle Snatch (empty bar)
3 Snatch Push Press (empty bar)
3 Overhead Squats (empty bar)
1 Zombie Rope Climb
8 Pike Push Ups
10-second Handstand Hold
2. Workout Prep
5-7 minutes to run through each station while building up in weight and progressing through the high-skilled movements.