10 Jun CrossFit WOD, June 11, 2019
Posted at 20:00h
in Work out of the day
06/11/2019
Warm-up
Weightlifting
Dumb Bell Bench Press (Weight)
AFAP, but not for time.
100 DB Bench Press
100 DB Bench Press
Single Arm DB Row (Weight)
100 1-Arm DB Rows (50 each side)
Sit-ups (Max reps)
100 Abmat Sit-ups
*All work is done before moving to next movement.
*All work is done before moving to next movement.
Metcon
Metcon (Time)
For time:
10-20-30-40
Calories on the Rower
40-30-20-10
Wall balls (20, 14)
18 Min Cap
10-20-30-40
Calories on the Rower
40-30-20-10
Wall balls (20, 14)
18 Min Cap
20 Wall balls
Then grab DBs and complete,
2 Sets of:
10 DB Bench Press
10 DB Rows each
10s RKC Plank