CrossFit WOD, July 16, 2018

Last Call

Metcon

Warm-up
RUN 250
Then
Barbell Warmup5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
LAST CALL (3 Rounds for reps)
Teams of 2
AMRAP 7:
30 Bench Press (135/95)
30 Bench Press (155/105)
AMRAP Bench Press (185/135)

rest 3 minutes

30 Hang Squat Cleans (115/80)
30 Hang Squat Cleans (135/95)
AMRAP Hang Squat Cleans (155/105)

rest 3 minutes

30 Deadlifts (185/135)
30 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

SCORE IS REPS FOR EACH AMRAP

MOD
10:00 Cap
2-3 Rounds
:30 Plank
10 (5 each side) Seated WB Throws (Like russian twist against wall)
10 WB situps (throw against wall on way up using abs)