CrossFit WOD, June 8, 2020

Front Squat, Box Jumps, Run

Warm-up
Warm-up
Arm/Leg Swings
2 Rounds of:
10 Shoulder Dislocates
10 Good Mornings
15 Ab-mat Sit-ups
200m Row or Run

MOD
500m Row (Time)
Max Effort 500m Row

Take up to 3 attempts
Set Rower to countdown to 500m
Post score in one-hundredths

Metcon
Option 1
Front Squat, Box Jumps, Run (Time)
4 RFT of:
10 Front Squats 115/75#
15 Box Jumps 24/20”
400m Run or 500m Row
Rx+ = 135/95#

Metcon
Option 2
357 Magnum (AMRAP – Rounds and Reps)
12:00 AMRAP
3 Pistols (each leg)
5 HSPU
7 Hang Squat Cleans 135/95#

Rx+ 185/135#

357 Magnum-Mini (AMRAP – Rounds and Reps)
12:00 AMRAP
3 Jump Squats
5 Push Press 60% of 1RM
7 Hang Power Clean same as PP weight