CrossFit WOD, July 9, 2020

08 Jul CrossFit WOD, July 9, 2020

Posted at 20:00h in Work out of the day by admin

07/09/2020

Warm-up

AMRAP x 8 MINUTES
:20 Butt Kickers
:20 High Knees
:20 Jumping Jacks
100m Run
10 Scap Push Ups
5 Negative Push Ups
10 Deadlifts

C. STRENGTH / GYMNASTICS

Power Clean ( 5-5-3-3-1-1-1)

Every 2 Minutes for 7 sets

1. 5-5-3-3-1-1-1
Power Clean*

*5s must be TNG. 3s can be singles. 1s should be AHAP. Start Moderate and Build to Very Heavy

(Score is Weight)

A. CONDITIONING

Metcon (Time)

FOR TIME
1000m Row
-Rest Equal time-

750m Row
-Rest Equal time-

500m Row
-Rest Equal time-

250m Row
-Rest Equal time-

(Score is Total Time)