CrossFit WOD, July 10, 2019

07102019

Skill
Metcon
14 minute clock:
10 Sumo Deadlift High Pulls
10 Toes to Bar
20 second L-Sit
30 second single leg Chinese Plank.
Metcon
14 minute clock:
10 Sumo Deadlift High Pulls
10 Hanging Knee Raises
45 second Hollow Hold
45 second Hip Bridge

Metcon
Metcon (AMRAP – Rounds and Reps)
14 minute AMRAP.
2 Rounds of:
-60 Double Unders
-14 Ring Dips
then 2 Rounds of:
-14 Pull-ups
-Row 14/10 calories

Alternate between 2 rounds of each couplet for 14 minutes
Metcon (AMRAP – Rounds and Reps)
14 minute AMRAP.
2 Rounds of:
-8 strict banded Pull-ups
-Row 14/10 calories
then 2 Rounds of:
-120 Single Unders
-14 Pushups

Alternate between 2 rounds of each couplet for 14 minutes.