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WODs

CrossFit WOD, June 19, 2019

By June 16, 2019No Comments
PJC

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Front Squat (E2M x 5, 3 Reps Increasing )
Every 2 minutes for 10 minutes, perform 3 Front Squats. Increase the weight each round, take the weight from off the rack and record your heaviest 3.

Metcon
PJC
For time: 12 Min Cap

15-10-5
Front Squat
80-60-40
Double Unders

Rx = 135/95# + Doubles
Rx+ = 155/105# + Doubles

Scaling – 1.) Barbell weight 2.) Single unders 160/120/80

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

Accumulate 1 Mile of running/walking.
Bulgarian Split Squat (3 x 10 each leg)
Perform unweight or with a pair of DB in the Front Rack.
GHD Situps (3 x 10)