CrossFit WOD, August 7, 2019

7 Aug 19

Warm-up
Warm-up
For Quality

500m Row @ 85%

-3 Rds NFT

15 A.R.E. Squats

10 Box Jumps

5 Strict Pull Ups

Gymnastics
Rope Climb (Spend 15 Minutes Working On Technique)

Metcon
Metcon (Time)
3 Rds For Time (15:00 cap)

500m Row

50 DU’s

5 Rope Climbs

*note

this is an all out sprint. leave nothing in any movement.

Cool Down
Mobility

T-Spine

Calf Smash

Competitors Weightlifting
Snatch (6x1 Building To Heavy)
Strict Press (Weight)
4x2 @ 85% Across

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