Wednesday 6/18 WOD

Main – CrossFit

Have Fun Today guys! Maintain a good pace and fight to get to the Dubs with enough time to make some damage. If you do not have dubs, do not be discouraged as we will be counting 3 singles per dub today as well!

Happy Woddin’!

View Public Whiteboard


Coach’s Choice


Muscle Up Practice

Take 20 minutes to practice bar or ring muscle ups.

If you do not have either, begin with ring muscle ups on the low rings.

If you can do a good chest to bar pull up practice bar muscle ups.

If you have bar muscle ups practice ring muscle ups on the high rings.


:40: Metcon (AMRAP – Reps)

12min to complete the following:
800m Run
40 Lunges
30 KB Swings @32/24kg Russian
20 Goblet Squats
AMRAP of DUBS with remaining time

Road To Crush

Clean (2sec pause at knee – Work up to 3RM)

Pendlay Row (3×8 – Heaviest Possible)

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