CrossFit WOD, June 21, 2022
6.21.2022
Warm-up
Bench Press (Weight)
5×4
heavy for all sets
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP
40 double unders
20 push ups
10 toes to bar
heavy for all sets
40 double unders
20 push ups
10 toes to bar
30 second easy row
10 air squats
10 med ball thrusters
10 PVC pass through
10 scap retractions
15/12 calorie Row
15 wall balls (20/14)
rest 1 minute between rounds
**try to do as many sets at a heavy weight as possible.
1000/800 meter row
50 thrusters (45/35)
150 double unders
50 thrusters (45/35)
1000/800 meter row
.61/.5 mile Assault bike
max unbroken toes to bar
.61/.5 mile assault bike
max unbroken Dumbbell floor press (50’s/35’s)
score = total reps of toes to bar and bench press
scaling: athlete should chose a weight and version of T2B to where they can get 3 double digit sets for both movements
15 seconds each side spidermans
8 inch worm to push up
8 knuckle draggers
8 scorpions