WODs

CrossFit WOD, August 6, 2019

By August 4, 2019 No Comments
Shotgun Bingo

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Deadlift (E2:30 x 5, 2 Reps Increasing)
Every 2:30 for 5 rounds, perform 2 Deadlifts. Increase your weight each set, no dropping between reps. Maintain form and record your heaviest 2.

Metcon
Shotgun Bingo
15 Min AMRAP:

10 Russian KBS
12 Box Jumps 24/20"
14/12 Cal Row

Rx = 53/35#
Rx+ = 70/53#

Scaling – 1.) KBS weight 2.) Box height/step-ups

Extra Work
Metcon
3 sets:

Barbell Good-morning x 10-12
Single Leg RDL x 8-10 ea leg