CrossFit WOD, July 30, 2020

30 July 2020

Weightlifting
Metcon (Time)
5 Min
Row or Bike for Calories

Then Perform
50 Burpees
40 Box Jumps
30 Squat Cleans*
20 Pistols
10 MU

***Sandbag Cleans; MBC; DB; BB
17 MIN FIRM CAP
Scales:
Pistols with Air Squats
MU with Pullups or C2B

Finisher
Metcon (AMRAP – Reps)
5 RD
:10 Mtn Climbers AFAP
:50 Deadbugs

score is #of MC

Class Clock
Metcon
0-10 WU
10-15 WOD D/P
15-32 WOD
32-37 Finisher D/P
37-42 Finisher
42-55 Stretch and Cleanup