12 Jul CrossFit WOD, July 13, 2018
Posted at 20:00h
in Work out of the day
07/13/2018
Metcon: Today is the first repeat Open workout from 2018. Compare your past score and try to beat your score by 1 full round.
Warm-up
30 Strokes on the Rower
Then grab 1 DB and complete,
5 DB Push Press each
5 DB Rows each
5 DB Thrusters each
5 DB Swing Each arm
5 DB Hang Power Clean + Press each
Then,
14/12 Calorie Row
Then grab 1 DB and complete,
5 DB Push Press each
5 DB Rows each
5 DB Thrusters each
5 DB Swing Each arm
5 DB Hang Power Clean + Press each
Then,
14/12 Calorie Row
Metcon
Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
Auxiliary Work
1a) KB Curls: 4 x 10-12. Rest 30s.
1b) Flutter Kicks: 4 x 20s Max Reps. Rest 30s.
1c) Banded Pushdowns: 4 x 25-40 UB. Rest 30s.
1b) Flutter Kicks: 4 x 20s Max Reps. Rest 30s.
1c) Banded Pushdowns: 4 x 25-40 UB. Rest 30s.