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CrossFit WOD, July 5, 2022

5 July 2022

Weightlifting
Back Squat (6×1 (70-80%) (brief pause at bottom) E2M)
3 box jumps after each set (in the "rest" period)
focus on good explosive reps.

CFA METCON (LEVEL 1)
Metcon (AMRAP – Rounds and Reps)
18 min AMRAP:
21/18 cal bike or row
21 V-ups or hanging leg raises
2:00 rest

CFA METCON (LEVEL 2)
Metcon (AMRAP – Rounds and Reps)
18 min AMRAP:
30/27 cal row
30 Toes to bar
2:00 rest

its going to get grippy, make sure we are pushing the pace on the row, while still being fresh enough to do moderate sets of toes to bar.

CFA METCON (LEVEL 3)
Metcon (AMRAP – Rounds and Reps)
18 min AMRAP:
30/27 cal bike
3/2 rope climbs
2:00 rest

goal = push it on the bike, make your rope climbs look pretty, but push the pace.