WODs

CrossFit WOD, July 10, 2019

By July 7, 2019 No Comments
The Flayed

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Metcon
9 Min EMOM

Min 1 – Bar Muscle-up Lat Pull-down x 10
Min 2 – One Arm DB Row x 10 each arm
Min 3 – DB Front Raise x 10

* Foam roller under legs for BMU PD
** Same DB all 3 sets
*** Same pair of DB for Raise

Metcon
The Flayed
For time: 14 Min Cap

21-15-9
DB Thrusters
9-7-2
Bar Muscle-ups

Rx = 35/20# + Jumping BMU
Rx+ = 50/35# + Bar Muscle-up

* Bar at forehead for Rx
Scaling – 1.) DB weight/Front Squat/Press 2.) Bar/Box height

Extra Work
GHD Situps (3 x 15)
Modify to V-ups/Tuck-ups
Back Extensions (3 x 15)