CrossFit WOD 7/1/20

Warm-up

0-5:00

Briefing

5:00-30:00

Elbow Rotations

Upright Row

Upright Row to Front Rack

High Hang Muscle Clean

High Hang Power Clean

Low Hang Power Clean

Power Clean

Push Press

Push Jerk

Box Jumps

Metcon (5 Rounds for reps)

30:00-50:00

5×3 AMRAP

5 Clean and Jerks 135/95

10 Box Jumps

1 min rest

50:00-60:00

Cool down and clean up

Workout of the Day

CrossFit

  • CrossFit WOD 1/16/2021

    Metcon (Distance)
    On a 25-minute clock, 5 rounds of:

    Row for 50 seconds, rest 10 seconds

    Row for 40 seconds, rest 20 seconds

    Row for 30 seconds, rest 30 seconds

    Row for 20 seconds, rest 40 seconds

    Row for 10 seconds, rest 50 seconds

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