WODs

CrossFit WOD, July 12, 2019

By July 7, 2019 No Comments
The Bite

Warm-up
Warm-up
Coach’s Choice

Metcon
The Bite
24 Min EMOM:

Min 1 – 100m Run
Min 2 – AMRAP Box Jumps 24/20"
Min 3 – REST
Min 4 – 16 Single Leg V-ups
Min 5 – AMRAP 10m Farmer’s Carry
Min 6 – REST

Rx = 50/35#
Rx+ = 70/53#

* Score is combined Box Jumps + 10m Carries each round! *
Scaling – 1.) 150m Row/100m Ski/300m Bike 2.) Box height/step-ups 3.) Sit-ups/Tuck-ups 4.) KB weight

Extra Work
Metcon
Accumulate 100 Calories AFAP

Row/Bike/Ski. Any combo.