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  • Writer's pictureCoach Rob

WOD for Saturday 240629

8:30 Crossfit

“A CLEAR AND PRESENT DANGER”


Bike Cals

20-30-40 thrusters 95/65


-rest 3 mins-


3 rounds

  20 Pull-Ups

  40 AbMAt Sit-Ups ( Can do Ghd)

  30 Push-Ups


-rest 3 mins-


600 meters double KB farmer carry 53/35

50 KB snatches 53/35


-Rest 3:00 mins-


4 min AMRAP

  Overhead Squats 95/65


6:30 am Comp Class

“A CLEAR AND PRESENT DANGER”


90-60-30 Bike Cals

20-30-40 thrusters 95/65


-rest 3 mins-


5 rounds

20 Pull-Ups

40 GHD Sit-Ups

30 Push-Ups


-rest 3 mins-


1,000m double KB farmer carry 53/35

50 KB snatches 53/35


-Rest 3:00 mins-


4 min AMRAP

Overhead Squats 115/85

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