CrossFit WOD, July 5, 2019

Friday 5th July 2019

Warm-up
Warm-up
3 rounds
10 KB deadlift
5 ring row
10 press ups

3 min pushing EMOM, single leg Kb deadlifts after first 2 sets then last set finish with KB swings

Then minimum of 3 sets of 10 before you get to working weight on your deadlifts.

Metcon
Metcon (Time)
RX+
10-9-8-7-6-5-4-3-2-1
Deadlift 100/70kg
Pull up
Handstand push up (off plates)

RX
Same rep scheme
Deadlift 80/55kg
pull up
Handstand push up (off a mat no plates needed)

Scaled
A heavy but manageable deadlift weight. Think something you could do the 10 reps unbroken.
Any pull up variation
DB/KB push press

Gymnastics
Metcon
In 10 min
Accumilate 3 min hanging knee raise
then into
AMRAP
21-15-9
Hollow rocks
leg drops