CrossFit WOD, June 5, 2019

5 JUNE 19

Warm-up
Warm-up
For Quality

300m Row @ 85%

-Rest 2 Min

300m Row @ 100%

-Then 3 Rds For Quality

:45 Plank Hold, Front, Right, Left Side. Changing Each Round.

15 A.R.E. Squats

5 Strict Pull Ups

Weightlifting
Back Squat (3-2-2-1-1)
*notes

build as you go

75-80-85-90-99%

Metcon
Metcon (Time)
5 Rounds For Time

20 Wall Balls

2 Rope Climbs

*notes

(12:00 cap)

short transitions and no more than two sets on the wall balls.

this workout will make you breath during the movements.

if you don’t have rope climbs, 3 burpee pull ups or burpee high knees per rope climb.

Cool Down
Assault Bike Spin Immediately After WOD

4 Minutes @ 65%

Competitors Program
Warm-up
4 Rds For Quality

10 Bent Over Rows 135/95#

10 Strict Pull Ups

10 Bench Press @ Body Weight

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