CrossFit WOD, June 21, 2019

21 JUNE 19

Warm-up
Warm-up
For Quality

200m Run

-Then 3 Rds For Quality

15 A.R.E. Squats

10 GHD Hip Ext

5 HSPU

Weightlifting
Back Squat (Warm up to two reps @ 80-85% 1 RM)

Metcon
Metcon (8 Rounds for reps)
Every 3 Minutes For 8 Rounds

200m Run

2 Back Squats @ 75-85% Of 1RM

-Rest Remaining Time

*note

(24:00) this is designed to have you lift heavy and quickly while controlling your breath and maintaining a tight core. you will get more out of this the harder you run and challenge yourself with the weight. score is your weight lifted and fastest round.

Cool Down
Not For Time

3 Minute Easy Spin On Assault Bike

2x 6 Air Squats

2x 6 Good Mornings

Competitors Program
Metcon (AMRAP - Reps)
WOD: AMRAP 7 Minutes

30 DU’s

7 Power Snatches 95/65#

-Rest 7:00

AMRAP 7 Minutes

17 KBS

7 C2B Pull Ups

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