CrossFit WOD for Wednesday 6-28-2017


Jun 27, 2017

Strength/Skill:  Ascending weight, 1 ct. pause on your chest. Metcon: We did this one back in February. Break al the reps into smaller sets and have an idea of how you’d like to do that before starting. Don’t hit failure or the upper body movements will crush your time. 

Warm Up

10-8-6-4 of: Wall Balls, S2OH (adding light weight each time), Box Jump Overs


3 mins to stretch – Then Ring Dip Review and Scaling Options


1) Close Grip Bench Press w/ a Pause, 5×5, resting 2 mins. 

METCON- For Time (25 min cap):

  • 50 Wall Balls 
  • 25 S2OH (115/75)(+135/95)
  • 50 Box Jump Over
  • 25 Wall Balls
  • 50 T2B
  • 25 Ring Dips
  • 50 Wall Balls 


Accumulate-150 Banded Pull Aparts & 150 Banded Push Downs

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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