CrossFit WOD, July 20, 2018

CrossFit WOD, July 20, 2018

07/20/2018

Warm-up
3 Sets of:
5 Push Press
5 Bent-over Rows
5 Barbell Curls
5 Front Squats
10 Slow + Controlled Banded Pulldowns
*Add light weight + repeat

Gymnastics
Chin Ups (Max reps)
1 ) Weighted Chin-up: 1RM. Rest 2:00

Scaling Options:
– Bodyweight, Accumulate 20 challenging reps using a slow + controlled tempo
– 2121
– Partner Assisted: Accumulate 20 challenging reps
– Beginner: Accumulate 50 Barbell Rows

Warm-up
Metcon Prep
3 Sets of:
5 S2OH (Add weight each set)
100 Meter Run
Rest 60s.

Metcon
Metcon (Time)
For total time:
21 S20H (135, 93)
800 Meter Run
Rest 2:00
15 S20H (155, 103)
600 Meter Run
Rest 2:00
9 S20H (185, 113)
400 Meter Run
Rx+:(135, 93) (185, 113) (205, 123)

22 Min Cap including the rest