CrossFit WOD, August 14, 2019

14 Aug 19
Don't forget about the Hero Summer Series Wod tomorrow!!

Warm-up
Warm-up
For Quality

500m Row

-3 Rds NFT

10 Leg Swings (side to side, front to rear, side to side)

8 Strict Pull Ups

6 Siff Legged Dumbbell Deadlifts

Weightlifting
Clean and Jerk (3@65% 3@70% 3@75%)
Snatch (3@65% 3@70% 3@75%)

Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Isabel (Time)
For Time: 30 Snatches, 135# / 95#

Cool Down
Run

400m Run @ 85%

Competitors Gymnastics
Metcon (Time)
30 Ring MU For Time

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