CrossFit WOD, June 10, 2020

Deadlifts, Row, Ring Dips

Warm-up
Warm-up
Arm/Leg Swings
2 Rounds of:
200m Row
10 Straight-leg Deadlifts
20 Lunges

MOD
Bring Sally Up Squat (Weight)
For Air Squats enter 1 as your score
Tabata Plank Holds
:20/:10 or :40/:20
scale to :10/:20 or :20/:40
Rx+ = 4:00 unbroken

Metcon
Deadlifts, Row, Ring Dips (Time)
5 RFT of:
10 Deadlifts 185/125#
250m Row
10 Ring Dips
Rx+ =225/155#, 500m Row
*scale Ring Dips to 15 Box Dips

Metcon
Option 2
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