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WODs

CrossFit WOD, June 21, 2019

By June 16, 2019No Comments
Watermelon

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Push Press (E2M x 5, 3 Reps Increasing)
Every 2 minutes for 10 minutes, perform 3 Push Press. Increase the weight each round, take from the rack and record your heaviest 3. No re-dip!

Metcon
Watermelon
4 Rounds for reps:

In 2 Minutes:

200m Run
AMRAP Push Press

: 2 Mins Rest :

Rx = 95/65#
Rx+ = 75/55#

* Score is Push Press reps each round

Scaling – 1.) 200m Ski/250m Row/600m Bike 2.) Push Press weight/DB Press

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

Accumulate 1 mile of running/walking.
Metcon
3 Rounds:

20 Banded Face Pulls
20 Tri-cep Pull Downs
10 Barbell Rows

: 1:30 rest between sets :