WOD

CrossFit – Thu, Jul 13 Metcon (AMRAP – Reps) 10 Rounds:Min1: 50 Double UndersMin2: 10 Burpee Box Jump Overs 24/20″Min3: 5/3 Muscle-upsMin4: Rest 50 DU=100 Singles or 25 Attempts 5 MU=5 Pull Up Progression+5 Dip Progression

CrossFit – Wed, Jul 12 Bench Press (Weight) 5×5 RPE 10 Rest 2-3 mins between all sets. Metcon (Time) For Time: 10-9-8-7-6-5-4-3-2-1 Cal RowDbl DB Devils Press 50/35 

CrossFit – Tue, Jul 11 Snatch (Weight) 10 minutes to establish a 1 RM Snatch for the day.   Clean and Jerk (Weight) 10 minutes to establish a 1 RM C&J for the day Metcon (Time) For Time: 9-7-5 Squat Snatches 135/95Deficit HSPU 4/3″

CrossFit – Mon, Jul 10 Back Squat (Weight) 5×5 RPE 10 Rest 2-3 mins btwn all sets.  Metcon (AMRAP – Rounds and Reps) 20 AMRAP:400m Run21 Thrusters 95/6515 GHD SU9 C2B PU *GHD to Parallel/V-Up/Abmat SU *Chin-Over-Bar PU/Banded Strict PU/Barbell PU

CrossFit – Sat, Jul 8