CrossFit WOD, July 16, 2019


Tuesday 16/07/2019

Movement Prep
5min AMRAP
12 Penguin jumps
10 Banded good mornings
6 straddle sit-ups
4 Nordic curls

Strength & Conditioning
Metcon (3 Rounds for reps)
30 on 30 off 4 Rounds
1 – Row
2 – AAB
3 – Alt db snatches

Rx – 22.5/15
Int – 15/10
Sc – 10 & under

Metcon
Metcon (AMRAP – Reps)
Inc Ladder
30 D/us
5-7-9-11-13-15 ETC
Oh squats

Rx – 60/40
Int – 50/35
Sc – 40/30

– only scored on your squat reps

* 2 Minute rest between metcons

Metcon (AMRAP – Rounds)
12 Wall Balls
8 RDLS

Rx – 80/52.5
Int – 60/40
Sc – 50/35

Accessories

Metcon
10 sets
2 x Rebound box jump overs

– 2 consecutive boxes, you will start with a drop off which can be done off plates or a smaller box

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