02 Jul CrossFit WOD, July 3, 2023
Posted at 20:00h
in Work out of the day
CrossFit – Mon, Jul 3
Warm-up
Weightlifting
Super Set
Front Squat (5 x 3)
Front Squat:
5 sets x 3 Tempo Front Squats @70% of 1RM
Chin Ups (Weighted Strict Chin Up (Supinated)
5 sets x 5 Strict Weighted Chin-ups @50-60% of 1RM)
5 sets x 5 Strict Weighted Chin-ups @50-60% of 1RM)
Metcon
3:00 Amrap (5 sets)
20 Bench Press (135/95)
Max Calorie Row
– Rest 1:00 between sets –
3 sets:
6 up-downs to box step up (total)
10 PVC Pass Throughs
5 PVC Around the Worlds (each direction)
5 1¼ Squats (empty bar)