03 Jul CrossFit WOD, July 4, 2022
Posted at 20:00h
in Work out of the day
Monday
Warm-up
Dynamic Warm up with Barbell
High Knees up and back
Butt Kicks up and back
Lateral Shuffle up and back
Power Skips up and back
Then grab barbells and complete:
8 Deadlifts
8 Muscle Cleans
8 Front Squat
8 Push Press
8 Goodmornings
8 Back Squats
Butt Kicks up and back
Lateral Shuffle up and back
Power Skips up and back
Then grab barbells and complete:
8 Deadlifts
8 Muscle Cleans
8 Front Squat
8 Push Press
8 Goodmornings
8 Back Squats
Metcon
Metcon (Time)
"1776"
IN Teams of Two
17 Deadlifts
76 Push Ups
17 CTB Pull UPs
76 GHDs
17 STOH (135/93)
76 Cal Row
17 Wall Balls (30/20)
76 Dubs
17 Power Cleans (135/93)
76 KBS
Both people do the rounds of 17, then split the rounds of 76