CrossFit WOD, July 21, 2019

SundayWarm-upWarm-up3 ROUNDS
200m Run
50ft Walking Lunge → 50ft KB FR Walking Lunge → 50ft Filly Lunge*
7/7 KB or DB Power Clean
15 Band Pull-ApartsWorkoutMetcon (AMRAP – Rounds and Reps)”TRIPLE AMRAP”

AMRAP x 5 MINUTES
5 KB Swing (53/35)|(35/26)
5 Wall Ball (20/14)
5 Up-Down
10 KB Swing
10 Wall Ball
5 Up-Down
15 KB Swing
15 Wall Ball
5 Up-Down
…and so on by 5 Reps on KBS/WB. Up-Down stays at 5 Reps throughout.

-Rest 2:00-

AMRAP x 5 MINUTES
Pick-up where you left off!

-Rest 2:00-

AMRAP x 5 MINUTES
Pick-up where you left off!FinisherWarm-up”BEACH BODY ABS”

2-3 SETS
30 Russian Twists (use WB)
30 Heel Taps Over WB

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