CrossFit WOD, July 12, 2019

FridayWarm-upWarm-up500m Row (2 min max)
into…

2 SETS…
50 Plate Hops
40 Mountain Climbers
30 Jumping Jacks (Clap overhead & behind the back)
20 Plate Ground to Overheads
10 PVC Pass Through Reverse Lunges (Standing on plate, into deficit lunge)Extended Warm-upWarm-up3 SETS*
4 Strict Press (10X2)
+
4 Push Press (10X2)

*:02 pause at the top of each rep. Superset each set with 20 Glute Bridge-Ups.

SET 1 – Empty Barbell
SET 2 – Building Weight
SET 3 – Workout WeightWorkoutMetcon (Time)FOR TIME
1000m Row
800m Run
50 KB Swing (53/35)|(35/26)
40 Push Press (115/75)|(95/65)
500m Row
400m Run
25 KB Swing
20 Push Press

-25:00 Hard Cap-

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