CrossFit WOD, July 11, 2019

07112019

Skill
Metcon
7 sets of:
5 HSPUs
1 20′ Rope Climb

If you complete 5 HSPUs unbroken, add a deficit each round.
Metcon
7 sets of:
5 Box Pike HSPUs
2 Rope Get-ups with Knee Tuck

Metcon
Metcon (Time)
Partner Workout!
3 minute AMRAP of:
Handstand Walking for Distance.
then…
4 Rounds for Time of:
-24 Thrusters 95/65
-16 DB Box Step Overs 45/30

One person working at a time, trade off as necessary.
Record total time, including the first 3 minutes, for your score.
Record total HS Walk distance in notes.
Metcon (Time)
Partner Workout!
3 minute AMRAP of:
Wall Climbs for Reps
then…
4 Rounds for Time of:
-24 Thrusters 45/35 and
-16 DB Box Step Overs 20/10

One person working at a time, trade off as necessary.
Record total time, including the first 3 minutes, for you score.
Record total number of Wall Climbs in notes.