CrossFit WOD, July 13, 2022

CrossFit WOD, July 13, 2022

Wednesday

Warm-up
7 min AMRAP
30 sec ski erg (easy pace)
4 Thrusters (empty bar – build across)
2 Zombie Climbs or 1 max height rope pull

2. Workout Prep
2 sets:
3 Thrusters (each/ at workout weight)
1 Rope Climb (each)

Metcon
Metcon (Time)
21 Thrusters (each) (115/80)
12 Rope Climbs (split)
15 Thrusters (each) (115/80)
9 Rope Climbs (split)
9 Thrusters (each) (115/80)
6 Rope Climbs (split)

18 Min Cap

Auxillary Work
Advance:
5 sets
1:00 Dead Hang
1:00 Plank (elbows)

Intermediate:
5 sets
30-45 secs Dead Hang
30-45 secs (elbows)

Beginner:
5 sets
30-sec Dumbbell Farmer Carry Hold
30-sec Knee Plank (elbows)

* 1:00 rest between sets/ no rest between movements *