June 12, 2020

Posted Jun 11th, 2020 in WOD

CROSSFIT

Warm Up
2 x
10 pvc pasas throughs
10 ohs with pvc
5/5 windmills
15 jump squats
10 frog rotations/side
8 burpees as fast as possible (AFAP)

A. E 90sec x 8 (12:00)
2 snatch + 2 hang snatch

OR

If no barbell...

EMOM 12
Min 1 - 20 broomstick drop snatch
Min 2 - 12 alternating seated military press

B. 10 Rounds
100m run
3 power snatch
8 burpees

Cool Down
2:00/side 90/90

BURN

Warm Up
3 rounds
400m run
10 lunge & reach / side
10 in and out squats
:30 plank

Burn
AMRAP 30
30 single arm bent over row / side
40 push ups
50 air squats
2:00 rest between rounds

FAMILY

Warm Up
2x
2:00 running on the spot
- 1 burpee every 10sec
1:00 mountain climber with twist
1:00 [5 squats 5 push ups]

Sweat
E 90sec x 10 (15:00)
100m run
+ 10 bp deadlifts
+ 10 push ups

Challenge
Accumulate 3:00 in the plank