CrossFit WOD, June 30, 2020

20200630

Metcon
Metcon
12 Min EMOM
Min 1: 5-10 Strict Pull Ups
Min 2: 30 Double Unders

With this EMOM we are working on strict pulling strength, if you are a push up ninja, do a strict C2B.

Part 2: the doubles. if you don’t have them down yet now is the time to practice.

Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP
10 Alt KB Hang Cleans 53/35
15 Push Ups
100m Sprint (alley way)

For this run, you will head out the side door, down the ramp, run down the alley (fast fast) turn around and then enter one of the two doors facing the parking lot.
Scoring 100m Sprint – 1 rep