CrossFit WODs July 27 – Aug 2

Deadlift 8-6-4

4 Rounds for time of:

10 Pull ups

20 Goblet Squats, 70/53

30 Mountain Climbers

“Cardio Core Sandwich”

3 Rounds for time of:

Run 800m

50 Abmat Sit ups

150 Double Unders

LAST 20 Rep Squat Day

“Over the Rower”

3 Rounds for time:

500m Row

15 Burpees over the bar

1 Arm DB Power Row

“Dumb Bar”

AMRAP 8
8 Devil’s Presses, 50/35
8 Pull ups

Rest 3 min

AMRAP 8
8 DB Thrusters, 50/35
8 Toes-to-bar

Front Rack Step Up Test

4 Rounds for time of:

25 Hollow Rocks
100m Waiter’s Carry, Right Side
30 DB Lunges, 50/35
100m Waiter’s Carry, Left Side

AMRAP 22

2 Bar Muscle Ups

8 AKBS, 70/53

16 Box Jumps, 24/20

Handstand Progressions, then

10 Rounds for time with a partner of:

10 Seated DB Presses
10 Wishbone Sit ups
10 DB Reverse Flyes

Alternate on complete rounds.