CrossFit WOD, July 3, 2019

07/03/2019

Front Squat EMOM 10 Minutes (@80 % of Front Squat 1 Rep Max)
3 Front Squat

Fitness
Metcon (Time)
For Time:
30 Walking Lunge
100m Run
10 Box Step-Ups
20 Walking Lunge
100m Run
10 Box Step-Ups
10 Walking Lunge
100m Run
10 Box Step-Ups
Box: (24"/20")

Level 1
Metcon (Time)
For Time:
150′ Walking Lunge
150′ Bear Crawl
30 Dumbbell Box Step-Ups
100′ Walking Lunge
100′ Bear Crawl
20 Dumbbell Box Step-Ups
50′ Walking Lunge
50′ Bear Crawl
10 Dumbbell Box Step-Ups
Box: (20"/20")
Dumbbell:(40/25)

Level 2
Yogi (AMRAP – Rounds and Reps)
For Time:
150′ Walking Lunge
150′ Bear Crawl
30 Dumbbell Box Step-Ups
100′ Walking Lunge
100′ Bear Crawl
20 Dumbbell Box Step-Ups
50′ Walking Lunge
50′ Bear Crawl
10 Dumbbell Box Step-Ups
Box: (24”/20”)
Dumbbell: Rx/(50/35)

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