CrossFit WOD, June 14, 2022

06/14/2022

Back Squat (3 Rep Max)

Opt.1 -Test- 55%x5, 65%x3, 75%x2, 80%x1, 85%x1, 90%x3+
Opt. 2 -Build- 5×5 @ 77.5% of 1RM
Opt. 3 -Accessory Work

*Sub Overhead Squat- Test opt. 1 or 2.

Metcon (AMRAP – Reps)

3 Rounds:
Min ME: Calorie Row/Bike
Min ME: DB Snatch/Snatch
Min ME: Goblet Squat/Overhead Squat
-Rest 2 mins-

Rx Goblet squat w/DB
Rx+ 95/65 Overhead Squat

Metcon (Weight)

50 ft. Dumbbell Death march x 4
Start light increase weight each set