Monday 6/30 WOD

Main – CrossFit

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WU

200m Run
5min Mobility For Squat
5min Shoulder Mobility

SWOD

:15: Front Squat (Take 15min to Establish a 2RM)

WOD

:35: Metcon (Time)

7 Rds of:
7 Shoulder to Overhead @135/80#
7 Box Dips
7 Burpees

Rx Plus:
@145/95#
Ring Dips

***20min Time Cap***

Road To Crush

Work on 1 Skill for 10min:
Pistols
Double-Unders

Snatch (EMOM For 8min)

3 Squat Snatch
3 Chest To Bar Pull Ups

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