29 Jun CrossFit WOD, June 30, 2018
Posted at 20:00h
in Work out of the day
06/30/2018
Warm-up
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 w. a partner:
12 Power Snatch (75, 55)
9 Lateral Burpees
50 Meter Unilateral Farmer Carry (25 meters with one KB by your side/one in the front rack then switch sides. KB by your side should be heavier)
*One athlete completes a full round at a time.
12 Power Snatch (75, 55)
9 Lateral Burpees
50 Meter Unilateral Farmer Carry (25 meters with one KB by your side/one in the front rack then switch sides. KB by your side should be heavier)
*One athlete completes a full round at a time.
*Every time PVC Drops
1st Drop: 10 Walking Lunges
2nd Drop: Lunge complex on each leg
3rd Drop: 10 Hollow Rocks + 10 Supermans
4th Drop: 10 PVC Thrusters