CrossFit WOD, July 14, 2020

14 July 2020

Metcon
Metcon (AMRAP – Rounds and Reps)
10 Min AMRAP
3 Heavy Power Cleans (70-85% of 1RM)
5/3 Muscle Ups

Scales = jumping MUs; Pullups; Dips; Ring MU Transitions; Ring Rows

Finisher
Metcon
3 Rounds**
5/ea. Tempo Bulgarian Split Squats 41X1
5/ea. Cossack Squats
5/ea. Single Leg DL

**All done with a single KB
Hold in a goblet position for the first two movements

Class Clock
Metcon
0-10 WU
10-15 WOD Demo/Prep
15-25 WOD
25-30 Finisher Demo/Prep
30-38 Finisher
38-44 Stretch
44-55 Cleanup