CrossFit WOD for Tuesday 6-13-2017


Jun 12, 2017

Strength: Completed after WOD, shouldn’t take more than 10mins. Rest between sets up to 30s. Keep elbows tight to body on hammer curls. Metcon: Split work as desired to maximize output. Don’t spend longer than 60s on DUs or attempts for either person. 

Warm Up

200m Run, 30 DUs or Singles, 20 Walking Lunges, 15 Sit ups, 10 Push Ups, 15 Hollow Rocks, 20 Walking Lunges, 30 DUs or Singles, 200m Run 


3 min Foam Roll

METCON- 22 min AMRAP in teams of 2:

  • 50 Walking Lunges
  • 200m Run 
  • 50 Abmats
  • 200m Run
  • 50 DUs

**Split work as desired, 1 person works, 1 rests


3 Rounds, resting 30s between sets:
1) 12 KB Hammer Curls
2) 20s Hollow Hold
3) 25 Banded Pull Aparts 

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Compliments of CrossFit

“Stick to the basics. And when you feel like you’ve mastered them, it’s time to start over again. This time paying closer attention.”

– Coach Glassman