Workout of the Day

CrossFit WOD, June 21, 2022

6-21-22

Warm-up
1. Hip Halo Activation
2. Barbell Prep
Burgener Warm Up Clean – 3-5 reps all from the POWER each position
3. Movement Prep/Activation and Increasing Heart Rate – (Perform after the lifting)
2 Sets
1:00 row
10 No Jump Burpee
10 Russian KB Swing (Heavy)
:30 Handstand Hold
Power Clean (5 x 1)
Power Clean 5×1
12:00-24:00

1 Power Clean @ 5/10 RPE Power Clean
1 Power Clean @ 6/10 RPE Power Clean
1 Power Clean @ 6.5/10 RPE Power Clean
1 Power Clean @ 7/10 RPE Power Clean
1 Power Clean @ 7/10 RPE Power Clean

Scoring: Load

Metcon (Time)
Pacific Ocean

For Time
30 Devil Press (2×50/35) (35/15)
30 Handstand Push Ups or pike push up
15 Devil Press (2×50/35) (35/15
15 Handstand Push Ups or pike push up

Scoring: Time

Time Cap: 15 minutes