21 Jun CrossFit WOD, June 22, 2019
Posted at 20:00h
in Work out of the day
06/22/2019
Warm-up
Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
53 Lbs for the ladies
1st Drop: 10 Walking Lunges
2nd Drop: 10 Burpees
3rd Drop: 10 Hollow Rocks + 10 Supermans
4th Drop: 10 V-Ups
Then set-up and perform:
12 Wallballs
12 SDHP (metcon weight)
12 Alt. Step-ups
12 Push Press (same weight as SDHP)
12 Calorie Row