CrossFit WOD, August 3, 2019

3 Aug 19

For Quality

Coaches Warm Up

-3 Rds NFT

10 Wall Balls

10 DB Strict Press

10 KBS

Metcon (Time)
3 Rds For Time (32:00 cap)

30 Wall Balls

30 SDLHP 75/55#

30 Calorie Row

30 Push Presses 75/55#

30 Push Ups

30 Back Squats 75/55#


pure grunt work. Put the first round in the books and make any adjustments to sets and pace for the next two. don’t get stuck in the rut of one pace for the entire workout and all movements.

Cool Down


Banded Shoulder Stretch

Hip Stretch

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