CrossFit WOD, July 1, 2020

CrossFit WOD, July 1, 2020

7/1/20

Metcon
Metcon (Time)
On the 4:00 x 5 Rounds:
5 Devil Presses (50’s/35’s)
10 Over-and-Back Hops Over DB
15 Double DB Squats (50’s/35’s)
10 Over-and-Back Hops Over DB
5 Devil Presses (50’s/35’s)

-Goal is to complete the work for time and rest until the next 4-minute window begins.
-Your goal is to try to have a 1 minute rest
-For Example: If the work takes you 3 minutes, you’ll have 1 minute to rest before the next round starts
-Score is the slowest of the 5
-Rounds begin on the [0-4-8-12-16]

OVER-AND-BACK HOPS OVER DB
You’ll hop over 1 db
Over and back is equal to 1 rep [20 total hops]

Strategy:
-The goal is to move with a purpose through these 5 stations
-Since the score is the slowest of the 5 rounds, this should be a hard, but sustainable pace
-More than likely your first round will be the slowest round
-From there, look to hold that speed or find one place to pick up the pace
-In a workout like this, simply increasing your transition time from one movement to the next can help you decrease your score each round
-After the first round, you’ll have a good sense of what to expect and will better understand where you can gain some time.

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