CrossFit WOD, June 16, 2020

Tuesday, June 16th

Metcon
Metcon (Calories)
Every 2 min, for 24 min ( 3 sets):
Min 0-2: 15 Romanian Deadlifts + 12 Single Arm DB External Rotations / arm

Min 2-4: 12 Front Squats (from the ground) 135/95 (or 60% of 1 rep max) + 30 second Wall Sit with Plate Hold 25/15

Min 4-6: 20 Box Jump Overs + Max Calorie Row

Min 6-8: Rest

Lost of posterior chain strength work today with the RDL, shoulder external rotation and Squats.

Go slow on the RDL and get a nice stretch through the hamstrings. No mix grip and no hook grip! This will build more grip strength.

The front squat comes from the floor via a clean. Use the same bar as the RDL so you may have to change out plates.

Go hard on the row! Calories will be what we record today.