29 Jul CrossFit WOD, July 30, 2019
Posted at 20:00h
in Work out of the day
07/30/2019
Warm-up
Weightlifting
Bench Press (Weight)
Speed Bench Press: 9 x 3 @55% of 1RM Bench Press, every 60s.
3 Sets Close Grip
3 Sets Medium Grip
3 Sets 1" Wider than medium grip
3 Sets Close Grip
3 Sets Medium Grip
3 Sets 1" Wider than medium grip
Metcon
Metcon (Time)
3 RFT:
15 Strict Pull-ups
15 Burpee Box Jumps (24, 20)
15/12 Calorie Row
15 Min Cap
15 Strict Pull-ups
15 Burpee Box Jumps (24, 20)
15/12 Calorie Row
15 Min Cap
250m Row
5 Push ups
5 Burpee box jump
15 Banded Pull-aparts (underhand grip)
10 Single Arm Banded Triceps Pushdowns (each)