30 Jul CrossFit WOD, July 31, 2019
Posted at 20:00h
in Work out of the day
07/31/2019
Warm-up
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 w. a partner:
400 Meter Run
*Max Reps of:
20 Walking Lunges (BW)
20 Power Snatch (75, 53)
*One athlete runs 400 meters while their partner performs max rounds of Lunge/Power Snatch Couplet
*Score = total rounds
400 Meter Run
*Max Reps of:
20 Walking Lunges (BW)
20 Power Snatch (75, 53)
*One athlete runs 400 meters while their partner performs max rounds of Lunge/Power Snatch Couplet
*Score = total rounds
Rx+:(95, 63)
Auxillary Work
10 Minutes of "Recovery"
Bike, Row, Jog,
Bike, Row, Jog,
–Partner 1
20 X-Band Walks (10L/10R)
20 Banded Pull-aparts
10 Reverse Lunges
–Partner 2
5 High Hang power snatch
5 Low hang power snatch
5 Power snatch from mid shin
**Partners switch places**