15 Jun CrossFit WOD, June 16, 2023
Posted at 20:00h
in Work out of the day
CrossFit – Fri, Jun 16
Warm-up
Deadlift (Weight)
Deadlift:
3 Dead Stop Deadlifts x 5 sets @65% of 1RM
Handstand Push-ups (Handstand Push-ups (Strict):
5 Sets:
50-60% reps of max reps unbroken
)
5 Sets:
50-60% reps of max reps unbroken
)
Metcon (AMRAP – Rounds and Reps)
Teams of 2
15:00 Amrap
1000m Partner Run
Max rounds in the time remaining:
10 Synchro Pull Ups
10 Alternating Box Jumps (30/24)
15 Synchro Wall Ball (20/14)
3 sets:
30-sec Jump Rope
5 Updowns to Seal Pose
3 Deadlifts (empty bar – 20-sec tempo rise)
8 Pike Push-ups