WOD
 | Fri, Jul 1 2022 |  |
| CrossFit 20220701 | Home WOD 20220701 |
CrossFit 20220701
(Reps, Rx2, Rx3)
Warmup
Max Time Double KB Farmers Hold (use WOD weight)
WOD: 14 Min
- Run 1600m then
AMRAP of
- 10 Double KB Deadlifts (53/35)
- 20 Situps
Rx2 1200m Run, 35/26
Rx3 800m Run, 26/18
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| Ankur | 120 Rx | | | Nathan | 109 Rx | Row | | Jason T | 90 Rx | | | Stephen W | 85 Rx | 2k row | | Tricia | 130 Rx2 | 35# | | Dan | 100 Rx2 | | | Heather | 98 Rx2 | Mile run | | Julie M | 60 Rx2 | 35# | | Coach B | 174 Rx3 | | | Sara | 142 Rx3 | Happy 7 Years | | Jennifer F | 90 Rx3 | | | Clarice | DNS | Next time! |
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Home WOD 20220701
(Time)
Warmup: 30 sec of each...
Arm swings across
Arm swings overhead
Alternating twists/direction
Toe touches
Leg swings forward/leg
Leg swings laterally/leg
Calf raises/leg
Up-downs
Air squats
Burpees
WOD:
- 400m Run
- 27 weighted Thrusters
- 300m Run
- 21 weighted Thrusters
- 200m Run
- 15 weighted Thrusters
- 100m Run
- 9 weighted Thrusters
Stretch: 2 rounds
- 30 sec pigeon stretch /leg
- 30 sec couch stretch /leg
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