CrossFit WOD, July 31, 2023

CrossFit WOD, July 31, 2023

CrossFit – Mon, Jul 31

Power Clean (5×5 @80% same weight across for all sets)

5 High Box Jumps

Rest 1-2 minutes between sets

Cleans are to be caught above parallel

Reps do not need to be unbroken

You choose your box hight each set

The high box jumps helps develop explosive leg and hip extension

12 (AMRAP – Rounds and Reps)


60/40 Calorie Echo Bike

Max Rounds With Remaining …..

30 DU, 1 Front Squat

30 DU, 2 Front Squats

30 DU, 3 Front Squats


Barbell 115/85

-Shoulder and leg fatigue will be the factor

-Bike should take 6:00 or less

-DU 45s or less

-Barbell is taken from the ground

-Yes you can Squat Clean the first Rep

-The Echo Bike Calories are not included

Extra work (AMRAP – Reps)


(2 SETS) take 4 minutes between sets

10 Rounds

:40s ON

:20s OFF

*Total Calories

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