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