CrossFit WOD, July 19, 2021

07/19/2021

Shoulder Press (3 Rep Max)

Opt.1 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3+
Opt. 2 7×3 @ 75% of 1RM
Opt. 3 5×8 @ 65% of 1RM
Opt. 4 Accessory Work

Sub Bench for Press and choice 1-3 options above

Metcon (Time)

For Time:
21 Wallballs
200 m. run
15 Wallballs
200m. run
9 Wallballs
200m. run
21 Pullups/CTB
200 m. run
15 Pullup/CTB
200 m. run
9 Pullups/CTB

Metcon (Time)

Optional Accessory Work:
GHD Sit-ups
Rx 50
Rx+100

Break up reps however you wish