15 Jul WOD- Saturday, July 16

Posted at 20:00h in WOD by

9:30 and 10:30 am Regular CrossFit

July Challenge Test:

    Handstand Hold
    Benchmarks:
    Lv1: 60+ sec wall
    Lv2: 10+ sec Free HS
    Lv3: 30+ sec Free HS

Strength:

    Strict press 5×5

Partner WOD:

    20 min AMRAP
    30 Box jump overs (24/20)
    20 Toes to Bar
    400 m MB carry (20/14)
    *share one ball during run
    *one partner works at a time
    *share work as desired

9am Lite N Tite

    10-15min warmup

    WOD
    50 Box jump
    50 Jumping pull-ups
    50 Kettlebell swings
    50 Walking Lunges
    50 Knees to elbows
    50 DB Push press
    50 Wall balls
    50 Burpees
    50 Double unders

    ROM WOD

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