CrossFit WOD, June 19, 2021

CrossFit WOD, June 19, 2021

Saturday

Warm-up
Warm-up Upper Body
Up and Back with
High Knees
Butt Kicks
Lateral Shuffle
5 Inch Worm with push ups
Then
3 Rounds of:
5 Barbell Rows
5 Barbell Push Press
10 Banded Pull-aparts – supinated grip
10 banded pushdowns – neutral grip

Metcon
Metcon (Time)
Teams of 2
400 M Farmer Carry 53/35
50 Burpee Box Jump Overs (24/20)
100 Alternating Dumbbell Snatch (70/50)
50 Burpee Box Jump Overs (24/20)
400 M Farmer Carry

25 Min Cap

Weightlifting
Clean and Jerk (Weight)
Clean & Jerk for load:
– Build to a heavy single in 15 minutes
* rest 60-90 Sec seconds between sets *