CrossFit WOD - Workout Of the Day

07-21-17 CrossFit WOD

CrossFit Code Red – CrossFit

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Warm-up

Warm-up (No Measure)

15 min:

10 hollow rocks

5/5 spiderman lunge

5 clean and jerk

3-5 T2B (connect swing)

5 front squat

5 thruster

Weightlifting

Clean and Jerk (3/1-3/1-3/1-3/1)

60/65/70/75%

8 min cap.

Front Squat (4×5 @ 75%)

8 min cap.

Clean Pull (3×4 @ 100%)

6 min cap.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 min:

3 Thruster (75/55)

3 T2B

6 Thruster

6 T2B

9 Thruster

9 T2B

*Keep ascending by 3’s until the time cap.

Mobility

Metcon (No Measure)

2/2 couch stretch