12 Jul CrossFit WOD, July 13, 2023
Posted at 20:00h
in Work out of the day
CrossFit – Thu, Jul 13
Warm-up
Weightlifting
Bench Press (5 x 2)
5 sets x 2 Pause Bench Press @75% of 1RM
*2-3 second pause*
Metcon (Time)
Teams of 2
4 Rounds:
12 Bar Muscle Ups (Or 24 Chest to Bar)
12 Wall Walks
24 Synchro Wall Ball Sit Up (20/14)
3 sets:
5 Kip Swings
5 Bent Over Dumbbell Rows
5 Dumbbell Muscle Cleans + Shoulder Press
5 Pause Bench Press (empty bar- build across sets)