06 Jul CrossFit WOD, July 7, 2018
Posted at 20:00h
in Work out of the day
07/07/2018
Warm-up
Metcon
Metcon (AMRAP – Rounds and Reps)
With a partner and a running clock:
0:00-10:00
10 Rope Climbs
Remaining time Max Rounds of:
8 Hang Power Cleans (135, 93)
6 S20H (135, 93)
0:00-10:00
10 Rope Climbs
Remaining time Max Rounds of:
8 Hang Power Cleans (135, 93)
6 S20H (135, 93)
Metcon (AMRAP – Rounds and Reps)
12:00-22:00
10 Rope Climbs
Remaining time max rounds of:
8 Hang Power Cleans
6 Front Squats
4 S20H
10 Rope Climbs
Remaining time max rounds of:
8 Hang Power Cleans
6 Front Squats
4 S20H
Metcon
Metcon (AMRAP – Reps)
24:00-34:00
50 Power Cleans (135, 93)
Remaining time:
Max Squat Clean Thrusters (135, 93)
50 Power Cleans (135, 93)
Remaining time:
Max Squat Clean Thrusters (135, 93)
Auxiliary Work
Accumulate 60s in:
– L-Sit Hold
– L-Sit Hold
Class sets up in two teams. Coach calls "3-2-1-go," and each "walker" leaves their mark. They "race" down and back and upon return, they high-five the person behind them in line, and that person takes off.
Best of 3 wins
Then
High Knees
Butt Kicks
Spider Man Lunge 2 x per leg
25 Banded Pull aparts