CrossFit WOD, June 21, 2019


Friday 21/06/2019

Movement Prep
3 Rounds
4 hanging ring shrugs
4 burpee broad jumps
5 Empty bar squat clean & jerks
6 supine crossovers

Strength & Conditioning
Metcon (Time)
For time (paired)
30 Ring muscles ups
50 DB box step overs
48m HS walk

Rx – Db 2 x 22.5/15
Int – Db 2 x 15/10, Ring transitions or box muscle ups
Sc – Db 15/10, Ring pull-ups or Inverted Rows

* handstand options are shoulders taps 60 reps or wheelbarrow level1 from hips 2 from shoulders 3 overhead.

Metcon (AMRAP – Rounds and Reps)
Paired (Share work evenly)
4 x 100m Deadball carry (tough weight)
30 AKB swings
30 HRPU’S

Rx – 32/24
Int – 24/16
Sc – 16/12

* dead ball to be above hips but bellow shoulders

Accessories
Bench Press (5 x 1 @ 95%)
Metcon (Time)
(Team of 3)
20 Rope climbs for time

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