CrossFit WOD, July 5, 2019


Friday 05/07/2019

Movement Prep
5min AMRAP
12/9 Cal
4 hanging shrugs
4 tempo step ups
4 banded wall sliders

Gymnastics
Metcon (3 Rounds for reps)
Paired (0-30 A1 / 30-60 A2)
4 Minutes per movement (max reps in working time)
– Bar muscle ups
– Pistol squats
– Handstand Hold

Strength & Conditioning
Hang Clean (Weight)
Rx – 60/40
Int – 50/35
Sc- 40/30

Paired (0-30 A1 / 30-60 A2)
* your score will be the average of your 4 rounds (total reps / 4)

Metcon
Metcon (Time)
Share work as needed
60 Wall balls 9/6
50 Cal Row
40 Renegade rows
30 Db box step overs 24/20"
20 dead ball over shoulder (tough weight)

Rx – 20/15
Int – 15/10
Sc – 10/under

Accessories

3 Position Clean (build to tough for the day )
1 High hang Clean
1 Hang Clean
1 Full Clean

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