CrossFit WOD, July 22, 2019

MondayWarm-upWarm-upGeneral Warm-up — Have athletes grab a moderate-light KB.

AMRAP x 10 MINUTES
100m Run (Moderate Pace)
8 KB Sumo DL
8 KB High Pulls from the waist
8 KB Russian Swings

Then…

2 Sets with an Empty Barbell
10 Deadlifts
10 Hang Muscle Cleans
10 Front Squats
10 Strict PressWorkoutMetcon (Time)3 ROUNDS FOR TIME
20 Sumo DL High Pull (115/75)|(95/65)
20 Push Press
800m RunFinisherWarm-up”BEACH BODY ABS”

2 SETS
10 Slow Barbell Roll-Outs
Max Hollow Hold
Max Plank Hold

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