09 Jul CrossFit WOD, July 10, 2019
Posted at 20:00h
in Work out of the day
07/10/2019
Warm-up
Dynamic Warm up with Barbell
High Knees up and back
Butt Kicks up and back
Lateral Shuffle up and back
Power Skips up and back
Then grab barbells and complete:
8 Deadlifts
8 Muscle Cleans
8 Front Squat
8 Push Press
8 Goodmornings
8 Back Squats
Butt Kicks up and back
Lateral Shuffle up and back
Power Skips up and back
Then grab barbells and complete:
8 Deadlifts
8 Muscle Cleans
8 Front Squat
8 Push Press
8 Goodmornings
8 Back Squats
Metcon
Metcon (Time)
3 Rounds For Time
800 M Run
15 Clean and Jerks (135/93)
50 Dubs
30 DB Snatch (50/35)
800 M Run
15 Clean and Jerks (135/93)
50 Dubs
30 DB Snatch (50/35)
30 Min Cap
Auxillary Work
5 MInute Cool Down on Bike or Rower