CrossFit WOD, 7-2-18

The Athletic Studio / TAS CrossFit – CrossFit

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Warm-up

Dynamic Warm Up (No Measure)

-jog

-back peddle

-high knees

-butt kicks

-side shuffle

-karaoke

-knee hugs

-quad stretch

-runners lunge

-balance lunge

Clean warm up (No Measure)

-dip & shrug

-high pull

-muscle clean

-front squat

-clean drop

-clean

Weightlifting

Clean (Work to a heavy single, 20 minutes)

-Yes, squat clean.

-Work up gradual and let’s PR

Metcon

Metcon (Time)

5 rounds for time:

12 med ball cleans*, 20/14

12 bar touch burpees
30#/20#

Improper form will be considered no reps. Focus on the quality of the movements during this metcon.

Post WOD Stretch

Single leg seated straddle, 2 minutes each side

Competitors extra credit

Metcon (AMRAP – Reps)

EMOM, 8 minutes

30 second HS wall hold

30 second rest

Metcon (4 Rounds for weight)

4 x 10/10 single leg Romanian, going up
Dumbbell or KB

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