Skip to main content
WODs

CrossFit WOD, June 17, 2019

By June 16, 2019No Comments
Bring A Friend Day

Warm-up
Warm-up
Coach’s Choice

Metcon
Bring A Friend Day 2019
25 Min AMRAP: w/ a friend!

Partner A: Cal Row

Partner B: Complete 2 Rounds of:
5 Pull-ups
10 Push-ups
15 Air Squats

* Score is calories accumulated on the rower.

* One person is always rowing.

Scaling – 1.) Rack pull-ups/Banded/Jumping 2.) Elevated push-up/Knees on ground

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

Accumulate 1 mile of running/walking.
Dumbbell Curls (3 x 10 each arm)
Alternating reps, same weight all 3 sets.
One Armed Dumbbell Rows (3 x 10 each arm)
Same weight all 3 sets.