WOD

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CrossFit WOD, July 2, 2022

7/2/22

Metcon
Metcon (Time)
Prime WOD
200 Meter Run
40 DU
4 Power Snatches  

400 Meter Run

60 Double Unders

8 Power Snatches  

600 Meter Run
80 Double Unders
12 Power Snatches    

800 Meter Run
100 Double Unders
16 Power Snatches  

1,000 Meter Run
120 Double Unders
20 Power Snatches

Barbell: 115 / 85 lb

CrossFit WOD, July 1, 2022

7/1/22

Metcon
Metcon (AMRAP – Rounds and Reps)
On the 2:00 x 15 Rounds:
15/12 Calorie Row
AMRAP
7 Thrusters 75 / 55 lb
7 Pull-ups
7 Burpees

– Row: Completed in less than 1:00 

– Goal is to complete each movement in unbroken sets. Each round should take less than 1:30. 

– Notes: Pick up where you left off in the AMRAP after each row. 

– Score: Total rounds + reps 

CrossFit WOD, June 30, 2022

6/30/22

Metcon
Metcon (Time)
5 Rounds For Time:
20 AbMat Sit-ups
20 box step-ups
20 Step Back Lunges
20 Cal Any machine

CrossFit WOD, June 29, 2022

6/29/22

Weightlifting
Metcon (5 Rounds for reps)
5×4 for total load
Enter weight for all 5 sets
You can climb or across

Metcon
Metcon (AMRAP – Reps)
AMRAP 6:
60 Deadlifts
Max Calorie Bike

Directly Into..

AMRAP 6:
45 Hang Power Cleans
Max Calorie Row

Directly Into..

AMRAP 6:
30 Shoulder to Overhead
Max Calorie Bike

Barbell: 115 / 85 lb
RX 95/65

Score is calories on the bike and rower

– Deadlifts: Completed in 4:00 or less and in sets of 10 or more.

– Hang Power Cleans: Completed in 4:00 or less and in sets of 7 or more.

– Shoulder To Overhead: Completed in 4:00 or less and in sets of 5 or more.

CrossFit WOD, June 28, 2022

6/28/22

Metcon
Metcon (Time)
10 Rounds For Time:
5 Strict Pull-ups
10 Hand Release Push-ups
Even rounds 400m Run & Odd rounds 24/18 Cal Bike

RX kipping Pull-ups

(2,4,6,8,10 – run)
(1,3,5,7,9 – bike)

CrossFit WOD, June 28, 2022

6/28/22

Metcon
Metcon (Time)
10 Rounds For Time:
5 Strict Pull-ups
10 Hand Release Push-ups
Even rounds 400m Run & Odd rounds 24/18 Cal Bike

RX kipping Pull-ups

(2,4,6,8,10 – run)
(1,3,5,7,9 – bike)

CrossFit WOD, June 28, 2022

6/28/22

Metcon
Metcon (Time)
10 Rounds For Time:
5 Strict Pull-ups
10 Hand Release Push-ups
Even rounds 400m Run & Odd rounds 24/18 Cal Bike

RX kipping Pull-ups

(2,4,6,8,10 – run)
(1,3,5,7,9 – bike)

CrossFit WOD, June 28, 2022

6/28/22

Metcon
Metcon (Time)
10 Rounds For Time:
5 Strict Pull-ups
10 Hand Release Push-ups
Even rounds 400m Run & Odd rounds 24/18 Cal Bike

RX kipping Pull-ups

(2,4,6,8,10 – run)
(1,3,5,7,9 – bike)

CrossFit WOD, June 28, 2022

6/28/22

Metcon
Metcon (Time)
10 Rounds For Time:
5 Strict Pull-ups
10 Hand Release Push-ups
Even rounds 400m Run & Odd rounds 24/18 Cal Bike

RX kipping Pull-ups

(2,4,6,8,10 – run)
(1,3,5,7,9 – bike)

CrossFit WOD, June 27, 2022

6/27/22

Weightlifting
Metcon (5 Rounds for reps)
Front Squat
5×4 for total load
Enter the weight you did for each set
You can climb or across

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
15 Overhead Squats 115 / 85 lb
30 DB Hang Power Snatches* 50 / 35 lb
20/14 Cal Row

*1 Dumbbell (Switch Arms Every 5 Reps)  
*Score: Rounds + Reps 

RX 95/65

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