CrossFit WOD, June 13, 2019

Thursday 13th June 2019

Warm-up

Weightlifting
Paused Front Squat (heavy single 7 sec pause in the bottom)
This will help with heavy cleans.
Count your partners seconds, 7 seconds starts once they hit full depth. Think good body positions. Elbows up, chest up and strong core.

Shoulder activation between sets to get you ready for muscle ups/pull ups.

Metcon
Metcon (AMRAP – Rounds and Reps)
RX+
10 min AMRAP
40 DUs
4 Bar muscle ups
6 burpee box jumps 30/20in

RX
40 DUs
10 pull ups
10 burpee box jumps 24/20in

Scaled
80 singles
10 jumping/banded/ring row
10 burpee box jump (any height)