CrossFit WOD, July 7, 2022
7.7.2022
Warm-up
Metcon (AMRAP – Rounds and Reps)
3 minute AMRAP x 10 rounds
.61/.52 mile Assault bike
then max chipper reps
chipper:
80 push ups
60 box jumps
40 shuttle runs (30 feet)
score is total rounds and reps
10 samson lunges
10 cossack squats
10 alternating quad stretch
side shuffles down
side shuffles back