CrossFit WOD, July 11, 2022

CrossFit WOD, July 11, 2022

7/11/22

Weightlifting
Metcon (5 Rounds for reps)
Deadlift
5×3

3 sets for total load. You can choose to climb or stick with the same weight for every set.

Metcon
Metcon (Time)
ADV RX
5 Rounds:
9 Hang Cleans 185 / 135 lb
30 Alternating Single Leg Squats
200m Run

RX
5 Rounds:
9 Hang Cleans 135 / 95 lb
45 Air Squats
200m Run

Cleans can be squat or power

Extra Gymnastics Work
Metcon (AMRAP – Reps)
Bar MU OR Ring MU Conditioning – you choose

On the Minute x 12 [6 Rounds]:
Minute 1: 10 Bar-Facing Burpees
Minute 2: "X" Muscle-ups

ADV RX RMU
RX Bar MU

Score is reps on the MU

jumbowp

jumbowp

RECENT POSTS