CrossFit WOD, June 28, 2018

27 Jun CrossFit WOD, June 28, 2018

Posted at 20:00h in Work out of the day by admin

06/28/2018

Warm-up

Funnell Tag x 5:00
Then,
Grab a light KB, Barbell and Small Green Band

2 sets with a KB

6 Sumo Deadlifts
6 Single Arm Russian Swings on each arm
6 1-Arm KB Squats on each arm
6 KB Thrusters on each side
6 KB Rows on each arm
6 Goblet Reverse Lunges (3 each)
6 Green Banded steps.. 5 per side
Complete at a slow pace. Rest as needed.

Weightlifting

Deadlift (Weight)

9 x 3 @ 60% every 60 seconds. These should be light and fast

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Auxiliary Work

400 Meter Farmer Carry