CrossFit WOD, July 24, 2019

07.24.19

Metcon (AMRAP – Reps)
7 min EMOM
7 Box Jumps at the top of each minute
then max Wallballs for remainder of the minute

rest 3 min
Metcon (AMRAP – Reps)
7 min EMOM
7 Wallballs at the top of each minute
then max Toes to Bar for remainder of the minute

rest 3 min
Metcon (AMRAP – Reps)
7 Toes to Bar at the top of each minute
then max box jumps

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CrossFit WOD, July 23, 2019

07.23.19

Metcon (AMRAP – Reps)
Inverse TABATA: Deadlifts
10 sec Work / 20 sec rest for 3 min each set
Set 1 @ 185/115
rest 1 min (change weights)
Set 2 @ 225/155
rest 1 min (change weights)
Set 3 @ 315/185
Death by Burpees (AMRAP – Rounds and Reps)
Minute 1 perform 1 burpee
Minite 2 perform 2 burpees
Keep adding a burpee for each minute completed until failure.

To save time start at 6 burpees and give yourself credit for rounds 1 -5

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CrossFit WOD, July 22, 2019

07.22.19

Metcon (Time)
800m Run
80 Situps
21-15-9
Hang Clean & Jerk (115/80)
Front Squat (115/80)
80 situps
800m Run

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