CrossFit WOD, June 14, 2018

Pec-uliar

Warm-up
Warm-up
6:00 AMRAP
Run/Row 400mx1
Then with remaining time
3 Burpees
5 HR Push-up
7 Sit-ups

Mobility
3 Rounds (Coaches Call)
:30 Door Stretch (pecs) each side
:30 Sphynx

Metcon
PEC-uliar (Distance)
100 Bench Press – 50% of 1RM
200m Run each time bar is racked
Post total meters run. The less the better
reverse whiteboard

Scale by halving the reps and/or the running
Put weight in comments

Metcon
Metcon (AMRAP Rounds and Reps) (AMRAP – Rounds and Reps)
4 Rounds with :90 second rest between
3:00 AMRAP
Door to Stop Sign (50m approx)
Overhead Plate Carry 45/35#
10 WB Throw at wall from 16/12 feet
20/14#
10 Sit-ups with plate
*pick up each round where left off. Score total rounds/reps

Scale weights