06. Jun
CrossFit WOD, June 6, 2022
6-6-22
Warm-up
Metcon (AMRAP – Reps)
ross and rachel
Ross and Rachel
AMRAP 9 Minutes
3-6-9-12….
Overhead Squat (115/75) (95/45)
*30 Double Unders after each set of Overhead Squats
or 60 Single Unders
Scoring: Reps
Metcon (Time)
5k run program
5k Run Program Week 1 Day 1
Part 1:
800m at moderate pace, 45sec rest,
200m at fast pace, 2min rest,
600m at moderate pace, 45sec rest,
200m at fast pace, 2min rest,
400m at moderate pace, 45sec rest,
200m at fast pace,
Part 1:
800m at moderate pace, 45sec rest,
200m at fast pace, 2min rest,
600m at moderate pace, 45sec rest,
200m at fast pace, 2min rest,
400m at moderate pace, 45sec rest,
200m at fast pace,
-Rest: 5min-
Scoring: Time
Accessory Work
Choose ONE of the following to score below (1000m, 1 mile or 1.5 miles)
Accessory Work
Mayhem Gymnastics [MG] Pistol Squat Cycle (OPTIONAL)
50% of your max 2 minute Pistol Squat
50 foot Single Arm Overhead Dumbbell Walking Lunge 50/35 [switch arms half way]
–rest 60 seconds —
40% of your max 2 minute Pistol Squat
100 foot Single Arm Overhead Dumbbell Walking Lunge 50/35 [switch arms half way]
–rest 60 seconds —
30% of your max 2 minute Pistol Squat
150 foot Single Arm Overhead Dumbbell Walking Lunge 50/35 [switch arms half way]
Scale: Toe Assist Pistol Squats
2. 2 sets
1:00 row
10 PVC Pass Through
10 PVC Overhead Squat
5 PVC Squat Snatch
25 Single Under
3. Workout Prep
1 set (at workout pace)
2 Overhead Squat (at workout weight)
10 Double Unders