CrossFit WOD, July 9, 2020

07/09/2020

Push Jerk (5 Rep)

Opt. 1 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x5+
Opt. 2 5×5 @ 70% of 1RM
Opt. 3 10 min EMOM 5 reps @ 55% of 1RM

Metcon (AMRAP – Reps)

4 Rounds:
Min 1 15/10 calorie row or 200m. Run
Min 2 ME DB Presses/HSPUs
Min 3 ME W. Lunge
Min 4 -Rest-

16/12 calorie row or 200 m. run buy-in Track Pressing and lunge reps into Wodify.
W. Lunge (Rx) 1DB (Rx+) 2 DB 50/35