CrossFit WOD, July 1, 2020

Wednesday, July 1st

Metcon (Weight)
Every 2 minutes, for 12 minutes alternating (3 sets each)
Station 1: 12 Rear foot elevated split squats each leg.
Station 2: 30-45 second plank

The split squat can be loaded with DBs and the plank can be weighted.
Focus on the depth of the split squat and hold on to something if needed. Take theses slow.

Metcon (Time)
For time
25/20 calorie row
12 thrusters 95/65
20 burpees
12 thrusters
25/20 calorie row

*13 minute time cap

This one will get real, REAL quick! Pick a moderate pace on the row, plan a break on the thrusters. Move steady on the burpees. THEN turn it up for the back end of this workout!