CrossFit WOD, July 1, 2021

Under Water (CFNE)

Warm-up
Warm-up
20/15 Calorie Row
2 rounds of:
10 Shoulder Press (bar)
20-50 DU’s

Mobility
:30 Thread the Needle
:30 Bar Hang
:30 Banded Hip Each Side

Weightlifting
MOD (15:00 CAP)
Shoulder Press (Weight)
Work up to aheavy single,
not necessarily a new max

Metcon
Under Water (CFNE) (Time)
3 Rounds:
50/35 Calorie Row
100 DU’s
200 Meter Farmers Carry 44/26
Rx+ =53/35
*Scale to 200 SU’s or a # of DU’s
suitable to your current level.