19 Jun CrossFit WOD, June 20, 2023
Posted at 20:00h
in Work out of the day
CrossFit – Tue, Jun 20
Warm-up
Weightlifting
Bench Press (5 set of 2 Pause Bench Press @70% of 1RM
*2-3 second pause*
*2-3 second pause*
* Rest as needed between sets *)
Metcon (Time)
3 rounds
8 Burpee Box Jump Overs (24/20)
8 Power Snatches (135/95)
-at 8:00-
For Time:
24 Burpee Box Jump Overs (24/20)
24 Power Snatches (95/65)
3 sets
10 Heel Toe Rocks
5 Low Box Jumps
4 Updowns to Seal Pose + Box Jump
5 Pause Bench Press (empty bar-build across sets)
5 PVC Muscle Snatch