11. Jun
CrossFit WOD, June 11, 2022
6-11-22
Metcon (Time)
Metcon (Time)
Mayhem Mini-Pump – Upper Body Posterior (OPTIONAL)
4 Rounds
10 Strict Pullups @ maintain quality -band if needed
10 Bent Over Barbell Row @ moderate weight – maintain quality
12 Supported Single Arm DB Row (each aide) @ moderate weight – maintain quality
15 Tricep Dips @ moderate weight
-Rest 3 min b/t round-
4 Rounds
10 Strict Pullups @ maintain quality -band if needed
10 Bent Over Barbell Row @ moderate weight – maintain quality
12 Supported Single Arm DB Row (each aide) @ moderate weight – maintain quality
15 Tricep Dips @ moderate weight
-Rest 3 min b/t round-
Scoring: Time
15:00-55:00
4 sets
25/20 Calorie Ski (OR Row)
100’ Back Rack Walking Lunge (135/95)
25/20 Calorie Ski (OR Row)
-Rest 1:1 between sets-
*Sub 25/20 Calorie Row or Bike, OR 150 Double Under for Ski if needed
Scoring: Time
TARGET SCORE
Target Time Each Set: Sub 6 minutes
Time Cap Each Set: 8 minutes