CrossFit WOD, June 25, 2019


Tuesday 25/06/2019

Movement Prep
5min AMRAP
4 Burpee tuck jumps
10 cosac squats
20 sec goblet squat hold

2 x barbell complex
3 lift offs
3 role throughs
3 Pull unders

Core
Metcon
2 Round EMOM
1 – 24 Hollow rocks
2 – 45sec bear rolls
3 – prone tempo ring drags

Oly
Squat Clean (Find 1Rm)

Metcon
Metcon (Time)
(team of 3)
4 Rounds
20/15 calories
7 Hang clean & jerk
2 Rope Climbs

* start on different movements can only rotate once all athletes have completed there work.

RX – 70/45, legless
Int – 50/35, legless for first 2 hand shifts
Sc – 40/30, Rope sled Pulls

Accessories
Metcon
5 Round
10 db bench 22.5/15
6 strict pull ups
20sec parallet L hold

for quality

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