CrossFit WOD, July 9, 2019


Tuesday 09/07/2019

Movement Prep
5min AMRAP
9/6 CAL Sprint
5 Burpee broad jumps
10 scorpions
4 Strict hanging leg raises

Strength & Conditioning
Assault bike (Time)
60/40 calories

Metcon
Metcon (Time)
2 Rounds
20/15 Calories
15 TTB
3 Squat cleans

Rx – 110/72.5
Int – 90/60
Sc – 65/45

* 3 Minute rest between metcons

Metcon (Time)
2 Rounds
20/15 Calories
15 CTB
3 Power cleans

Rx – 100/67.5
Int – 85/55
Sc – 60/40

Accessories

Metcon (6 Rounds for reps)
6 Rounds
E2MOM
8 Burpee box jumps overs 30/24"
6 Ring dips
4 Deadball cleans

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