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WODs

CrossFit WOD, June 28, 2017

By June 27, 2017No Comments
Checkpoint

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Weighted Pull-ups (5 AHAP)
Work up to your heaviest 5 Weighted Pull-ups. Scale up in weight, down to rack.
Barbell Row (2 x 10)
Same weight for both sets of 10.
Weighted Ring Dips (5 AHAP)
Build up to your heaviest 5 weighed dips. Scale up in weight, down to assisted dip.

Metcon
Checkpoint (2 Rounds for reps)
4 Min AMRAP: x2

50 Double Unders
5 Bar Muscle-ups Rx+/ 10 Chest to Bar Rx
: 4 min Rest :

Scaling – 100 singles/25 DU attempts, Band/Jumping BMU, Pull-ups, Rack/Jumping/Band C2B or Pull-ups.

Extra Work