WODs

CrossFit WOD, July 4, 2019

By June 30, 2019 No Comments
Whitten

Warm-up
Warm-up
Coach’s Choice

Metcon
Partner Whitten
5 Rounds for time: 50 Min Cap
w/ a Partner

22 Russian KB Swing 70/53#
22 Box Jumps 24/20"
400m Run (together)
22 Burpees
22 Wall Balls 20/14#

Scaling – 1.) KB weight 2.) Box height/Step-ups 3.) 400m Ski/500m Row/1400m Bike 4.) No Push-up Burpees 5.) WB weight
Whitten
5 Rounds for time:
22 Kettlebell swings, 70# / 50#
22 Box jump, 24” / 20"
400m Run
22 Burpees
22 Wall-Ball Shots, 20# /14#
In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010

Extra Work

<div class="soswodify_component_comment" Thank a Veteran. Enjoy your time with friends and family!