WODs

CrossFit WOD, June 30, 2020

By June 28, 2020No Comments

200630

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Push Press (E2:30 x 5, 5 Reps Increasing)
Every 2:30 for 5 Rounds, perform 5 Push Press. Increase the weight to your comfort level each round. Record your heaviest 5.

If you do not have a barbell, perform 5 sets of 7 w/ a pair of DB or odd object.

Metcon
200630 (AMRAP – Rounds and Reps)
9 Min AMRAP:

9 Push Press
9 Bent Over BB Row
9 Sit-outs

Rx = 95/65#
Rx+ = 115/75#

* STIMULUS * Unbroken weight for your PP and Rows. Set the pace from round 1 and try to maintain.

Mods –
1.) PP weight/DB Press
2.) Row weight/DB Row
3.) Sit-out extension

Extra Work