07/14/2017

July 14, 2017 WODs

Sandia CrossFit – CrossFit

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Strength

Bent Over Row (5-5-5-5)

Don’t go heavy on the rows. Make them pretty. Do 3 deficit Handstand Pushups between each set.

Metcon (AMRAP – Rounds and Reps)

rx 20/14, 135/95

3 Rounds of

Every 10 minutes do

30 Wallballs

15 Clean and Jerks

8 Pullups

8 Dips

rx+ 20/14, 155/105

3 Rounds of

Every 10 minutes do

40 Wallballs

20 Clean and Jerks

10 Muscle Ups
If you finish the round before the 10 Minutes you can rest until the next round starts. If you don’t make it start over at Wallballs the next round.

Metcon