CrossFit WOD, July 15, 2023

CrossFit – Sat, Jul 15

Warm-Up
Warm-Up

2 SETS x :30 MAX REPS* (RPE 6)

MOVT 1: Air / Bootstrap Squats

MOVT 2: Good Mornings (BB Opt.)

MOVT 3: Step-Ups

MOVT 4: Scap Push-Ups

MOVT 5: Row

-1:00 Rest b/t Part 1 and Part 2-

2 SETS x :30 MAX REPS* (RPE 8)

MOVT 1: MB Thrusters

MOVT 2: BB Sumo Deadlifts

MOVT 3: Box Jumps

MOVT 4: BB Strict Press

MOVT 5: Row

*Flow from one movement to the next. If needed, take 10s to transition.

Workout – Performance
Fight Gone Bad (3 Rounds for reps)
3 Rounds For Total Reps in 17 minutes.
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest.

(Score is Reps)

KG WB: (9/6)

KG BB: (35/25)

Workout – Fitness
“FIGHT GONE BAD (FITNESS)” (AMRAP – Reps)
3 ROUNDS FOR MAX REPS
1:00 – Wall Balls (14/10)
1:00 – KB Sumo Deadlift (53/35)
1:00 – Box Jumps (20)
1:00 – Burpees
1:00 – Cal Row
1:00 – Rest

(Score is Total Reps)

KG WB: (6/5)
KG KB: (24/16)

Partner Workout Option
IN TEAMS OF 2… (AMRAP – Rounds and Reps)

AMRAP x 17 MINUTES*

20-40-60-an so on…

Wall Balls (20/14)

Sumo Deadlift High Pull (75/55)

Box Jump (20)

Push Press

Cal Row**

*P1 works while P2 rests. Split reps as needed.

**Alt. Cals 15-30-50.

(Score is Rounds + Reps)

KG WB: (9/6)

KG BB: (35/25)

Optional Finisher
3 SETS

12 Rower Hamstring Curls

10 Rower Pike-Ups

-Rest As Needed b/t Sets-

(No Measure)