CrossFit WOD, June 28, 2018

Row n Swing to the 21

Warm-up
6:00 AMRAP
Run 250 once
Then Rounds:
10 PVC Goodmornings
10 PVC Passthroughs
5 Inch Worms

Mobility
PNF Band Stretches
1:00 Hamstrings each side
x2

Weightlifting
15:00
Back Squat (5x5x5xAMRAP 75%)
3 sets 5
4th set is AMRAP

Metcon
Row ‘n Swing to the 21 (AMRAP – Rounds and Reps)
20:00 Clock
30/25 Calorie Row
50 RKB Swing 53/35#
Then with remaining time rounds of
7 HR Push-ups
7 WB 20/14#
7 Pull-ups

Rx+
70/53#
C2B