CrossFit WOD, July 19, 2022 | CrossFit Alabaster

19 July 2022

Weightlifting

Back Squat (5×3 E2M (70-80%))

brief pause at the bottom of each rep

3 box jumps after each set

CFA METCON (LEVEL 1)

Metcon (Time)

for time:
24 Medball squat cleans (any #)
24 DB bench press (any #)
24 Medball squat cleans

10 min cap

CFA METCON (LEVEL 2)

Metcon (Time)

for time:
24 Medball squat cleans (20/14)
24 Bar muscleups
24 Medball squat cleans

10 min cap

Accessory Work

Metcon (AMRAP – Reps)

for quality:
50 tricep extensions (break as needed)
50 empty barbell curls (break as needed)
1:00 max cal assault bike (arms only)