21 Jul CrossFit WOD, July 22, 2023
Posted at 20:00h
in Work out of the day
CrossFit – Sat, Jul 22
Warm-up
Metcon (Time)
Partner Version – “Larry”
21-18-15-12-9-6-3
Front squats (135/95)
Synchro bar-facing burpees
*200m Sandbag (80/50) carry after each round (OR 150m Carry with (100/70) OR 150m Farmers Carry
Split reps as desired
10:00 AMRAP
5 Front Squats (build across)
10 Lateral Bar Hops
5 Burpees
10-sec sandbag bear hug hold
2. Workout Prep
With Partner
2 sets:
3 Front Squats (each)
2 Bar Facing Burpees (each)
10m Sandbag Carry (each)
*build in weight and practice changing in and out of movements