CrossFit WOD, June 4, 2019

03 Jun CrossFit WOD, June 4, 2019

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

06/04/2019

Warm-up

Grab Boxes and Barbells and complete:
10 Box Jumps
10 Barbell Push Press
10 Burpee Box Jumps
10 Barbell Push Jerk

Then with the remainder of time:
Review: – Rope Climbs – Strict Dips

Gymnastics

1a) Rope Climb:
5 x 1-2. Rest 45s.
– Rx+: L-Sit Rope Climb
– Rx: Legless Rope Climb
– L3: Rope Climb w. leg

1b) Strict Dips:
5 x 8-10. Rest 45s
– Rx+: Ring Dips
– Rx: Bar Dips
– L3: Band Assisted Bar Dips

Metcon

Nutshell (Time)

For time:
25 Burpee Box Jumps (24, 20)
50 S20H (135, 93)
25 Burpee Box Jumps

15 Min Cap