CrossFit WOD, July 31, 2019

07.31.19

Front Squat (Weight)
Perform one set every 3 minutes; allow for a couple minutes of warm up before starting; increase weight for sets 1 – 4; same weight sets 5, 6, and 7
Metcon (Time)
5 rounds for time
5 clusters (115/80)
50m sprint

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CrossFit WOD, July 30, 2019

07.30.19

Metcon (Time)
40 Medball Push Up
40 Wallballs
40 Medball Burpees
40 Medball V Ups
30 MB Push Ups
30 Wallballs
30 MB Burpees
30 MB V Ups
20 MB Push Ups
20 Wallballs
20 MB Burpees
20 MB V Ups
10 MB Push Ups
10 Wallballs
10 MB Burpees
10 MB V Ups

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CrossFit WOD, July 29, 2019

07.28.19

Split Jerk (Weight)
Perform one set every 3 minutes; allow for a couple minutes of warm up before starting; increase weight for sets 1 – 4; same weight sets 5, 6, and 7
Metcon (Time)
100 DU buy in
then
21-15-9
Toes to Bar
Ring Dips
then
100 DU buy out

15 min cap

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