07/18/2019 - Sweat Panda CrossFit

07/18/2019

WOD

Jul 17

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Easy AMRAP 7 min

:40 sec of Single Unders

7 Single Leg DB Deadlift/side

5 Low Ring Transition

5 Jumping Ring Dip

3 Jerk Drop

PERFORMANCE

Metcon (Time)

For Time

Run 200 meters

21 Deadlift (275/185)

15 Ring Muscle Up

9 Push Jerk (185/135)

Goal: Sub 9 min

FITNESS

Metcon (No Measure)

For Time

Run 200 meters

21 Deadlift (185/125)

15 Low Ring Transition + Jumping Ring Dip

9 Push Jerk (135/95)

Goal: Sub 9 min

Accessory Work

Warm-up (No Measure)

Run or row until 10 minutes remaining in class.

Cool Down

Warm-up (No Measure)

Roll/Smash Lats and Calves

:90 sec each

Barbell Good Morning

3 x 15

Notes: Light recovery weight