Friday 7/25 WOD

Main – CrossFit

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WU

Coach’s Choice

SWOD

:20: Back Squat (Rest 2min)

6 @65%
4 @75%
2@85%
AMRAP@83%
**On the AMRAP, do not rest more than 3sec at the top…once you have to rest excessively, your AMRAP is over.

WOD

:45: Metcon (2 Rounds for reps)

4min AMRAP
6 Clusters @95/60#
6 Box Jump-Overs @24/20″
6 Hand-Release Push Ups

2 Min Rest, Then Repeat…

Road To Crush

Shoulder Press (Take 15min Exactly)

Push Press + Power Jerk

Metcon (3 Rounds for time)

Individual Rd Times:
Rd 1
1200m Row
25 Shoulder to Overhead @75/60
3min Rest

Rd 2
800m Row
20 Shoulder to Overhead @95/70
3min Rest

Rd 3
400m Row
15 Shoulder to Overhead @115/80

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