CrossFit WOD Tuesday June 11th 2019


YES! It’s back, our in house competition is coming July 13. Ready your swolemate, 1st WOD released and registration opens June 10th.

 

 

 

CrossFit:

Every 5min. x 6 rounds:
3 Power Cleans (Climbing)
3 Bench Press (Climbing)
500m Row (90%+ effort) or 400m Run or 0.7 Mile Bike

Score is weight of your max Power Clean and bench press combined. Try and really smash that cardio or it’s going to feel like a really long rest break. Start at about 70% effort and build. DO NOT start super light.
B.) For Time and Quality:
10-9-8-7-6-5-4-3-2-1
Strict Pull-Ups
Strict HSPUs
*It’s ok if you go over class time, just stay out of the way. Also, if you need to scale, try one of these options:
1.) kipping one of them or both of them.
2.) 10 rounds of 3 and 3 or a doable #
3.) Advanced option. Try a vest or a HSPU deficit.
Categories: WOD

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