CrossFit WOD, June 8, 2019

8 JUNE 19

Warm-up
Warm-up
Warm Up: For Quality

400m Run

-3 Rds For Quality

30 DU’s

15 A.R.E. Squats

5 Ring Rows

Weightlifting
Front Squat (15:00 to find a 1 RM for the day)

Metcon
Metcon (Time)
For Total Time

21-15-9

Front Squats 95/65#

Pull Ups

-Rest 4 Minutes

42-30-18

KBS 1.5/1pood

Air Squats

*notes

(17:00 cap)

short and fast for both sections. while you may break up reps in the first wod, the second one should push you to go unbroken.

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