16 Jul CrossFit WOD, July 17, 2021
Posted at 20:00h
in Work out of the day
Saturday
Warm-up
Metcon
Metcon (Time)
2:30 Amrap
2 Rope Climbs
10/8 Calorie Ski or Row
Max Rep Back Squats (135/95)
– rest 1:00 between sets –
2 Rope Climbs
10/8 Calorie Ski or Row
Max Rep Back Squats (135/95)
– rest 1:00 between sets –
4th round extended to 3 minutes.
Go until 75 reps of Back Squats are complete.
Min 1: 45sec. Machine
Min 2: 45Sec Jump Rope
– into –
3 sets
10 Gobet Squats
10 Single Arm Up Right Rows (each)
3 Inch Worms
**2. Workout Prep**
set 1:
2 Rope Pull-Ups (1 each arm)
10 Sec. Ski Erg or Row (workout pace)
5 Back Squats (light)
– rest –
set 2:
1 Half Rope Rope Climb
10 Sec. Ski Erg or Row (workout pace)
5 Back Squats (moderate)
– rest –
set 3:
1 Rope Climb
10 Sec. Ski Erg or row (workout pace)
5 Back Squats (workout weight)