CrossFit WOD, July 1, 2024

CrossFit – Mon, Jul 1

Warm-up

Warm Up

Hip Halo Warm Up
-into-
3 sets
30-second Row
20-second Jump Rope

5 Front Squats (build)

SWOD

Front Squat (5×5)

12:00 running clock

5×5

Front Squat @ 65%

*Build for 2, stay for 3 sets

WOD

Metcon (Time)

5 Rounds
15 Wall Balls (20/14)
30 Double Unders
15/12 Calorie Row
30 Double Unders

*Time cap: 15 minutes

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