CrossFit WOD, July 29, 2020

CrossFit WOD, July 29, 2020

Wednesday 7/29/20

Warm-up

Strength and Positions
6 hinge row
6 SHSPU
10 OHS with pause (2sec)

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

%-
6 x 8 x 65%

Horizontal Pull (Max reps)
Supinated ring row- 4 x 15

*Feet flat, knees bent
*

Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP in 9min:
15/13 cal row
5 burpee box jump