CrossFit WOD, July 27, 2020

CrossFit WOD, July 27, 2020

Monday 7/27/20

Warm-up

Strength and Positions
20 ring rows
5 tempo push ups (5555)
10 OHS with pause (2sec)

Weightlifting
Overhead Squat (Weight)
Tempo-
6 x 4 x (43X2)
*tempo is priority

OR

%
6 x 8 x 65%

Vertical Pull (Max reps)
Band lat pull down- 3 x 20 + 20
*20 sec rest between 20s

Conditioning
Metcon (Time)
2rds:
30 back squat (95/65)
10 SHSPU
60 DU

*13min cap