CrossFit WOD, June 10, 2024

CrossFit – Mon, Jun 10

Warm-up

General Flow 0:20 each

Partner Warm up 0:20 each

P1: Bike (easy)

P2: Push ups

P1: Bike (moderate)

P2: Crush grip press

P1: Bike (hard)

P2: Burpees

Specific Warm-up

SA Devils Press

Bench Press

Strength

Bench Press (Weight)

Max Repetitions of Bench Press @ 90%

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* To Technical Failure

* Add 5# To Each Set From Last Attempt (4/22/24)

Metcon

Joyride (Time)

6 Rounds For Time:

10 Single Arm Devil’s Press (50/35)

20/16 Calorie Bike Erg

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Time Cap: 18 Minutes

Accessory

Killer Core (Checkmark)

3-4 Sets For Quality:
40 Second Hollow Hold
20 Medicine Ball Twists
100′ Single Arm Farmers Carry (Each) Rest 1-2 Minutes Between Sets

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