CrossFit WOD, July 2, 2024

CrossFit – Tue, Jul 2
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Warm-up
Warm Up

2:00 Machine
-into-
3 sets (PVC to Empty Bar)
5 Snatch Grip Deadlift
5 High Hang Snatch
5 Muscle Snatch
5 Power Snatch
5 Shoulder Press
5 Bent over rows

SWOD
Shoulder Press (5×5)

12:00 Running Clock

5 sets
5 Shoulder Press (65%)
5 Bent Over-Barbell Rows after each set

*Build for 2, stay for 3 sets

WOD
Metcon (Time)

1-2-3-4-5-6-7-8-9-10
Power Snatch (115/80)
Lateral Burpee over Bar

*Target time: 8-10 minutes

*Time cap: 13 minutes

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