WODs

CrossFit WOD, June 10, 2019

By June 9, 2019 No Comments
Purple Dragon

Warm-up
Warm-up
Coach’s Choice

Metcon
Purple Dragon
30 Min EMOM: 5 Rounds

Min 1 – 50m DBall Carry 70/50#
Min 2 – AMCAP Air Bike
Min 3 – REST
Min 4 – 20 Russian Twist 20/14#
Min 5 – AMRAP Double Unders
Min 6 – REST

* Score is reps accumulated on Min 2 and Min 5.
** DBall can be held on your shoulder

Scaling – 1.) DBall weight 2.) Unweighted twist/Medball weight 3.) DU attempts or Singles (not RX)

Extra Work
1-Mile Run
Max Effort 1-Mile Run

Accumulate 1 Mile of running or walking.