CrossFit WOD, July 26, 2021

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#
Front sq, Box Jump, Run lite (Time)
METCON
4 RFT of:
10 Front Squats 75/55
15 Box Jumps 20/16
400m Run or 500m Row