CrossFit WOD, June 23, 2021

CrossFit WOD, June 23, 2021

6/23/21
Reminder:
MoFlow Thursday 7:30am. Please sign up. There is a class listed.

Weightlifting
The Grunt (18-15-12-9)
AMRAP 5:
15 Power Cleans
12 Front Squats
9 Push Jerks

Time Remaining: AMRAP Thrusters

Barbell
135/95

Metcon
Metcon (Time)
On the 4:00 x 6 Rounds:
ADV RX
12 Pull-ups
21 KBS 24/16kg
400m Run

RX
9 Pull-ups
15 KBS 24/16
400m Run

– Rounds begin every 4 minutes
(0-4-8-12-16-20)
– Score will be slowest round.
– Goal is 3:30 a round or less to give yourself 30 sec rest between.

***adjust reps or run distance as needed to stay under the 3:30 per round mark

jumbowp

jumbowp

RECENT POSTS

Scroll to Top