21 Jun CrossFit WOD, June 22, 2023
Posted at 20:00h
in Work out of the day
CrossFit – Thu, Jun 22
Warm-up
Weightlifting
Super Set
Handstand Push-ups (Strict Deficit Handstand Push-ups
5 Sets:
30-40% reps of Max Unbroken Reps (SHSPU))
5 Sets:
30-40% reps of Max Unbroken Reps (SHSPU))
Deficit Clean Deadlift (5 sets of 2 Deficit Deadlifts @70% of 1RM
* Rest as needed between sets *)
Metcon (Calories)
5 Sets
2:00 Amrap
30 Air Squats
Max Calorie Assault Bike/Echo bike
-Rest 2:00 between sets –
* This is a repeat workout from 7/27/2021
7 min AMRAP:
50m Jog
3 Inch Worms + 6 Pike Push-ups
10 Dumbbell RDL’s (each)
3 Deadlifts (empty bar)