CrossFit WOD for Wednesday 7-5-2017


Jul 4, 2017

Strength/Skill:  Write down your score. Spend time on form before adding lots of weight Metcon: 100% Sprint! Times should be between 6-8 mins. Try to complete wallballs in 2-3 sets for the higher rep rounds.

Warm Up

50 DUs or attempts then 2×5 ea of thrusters, push press, rows, 2×3 of ea Push Jerk, Split Jerk – Add some weight 3 more jerks


2×15-20 Banded Pull Aparts, Banded Pull Downs and 10s Foam Roll on each side


1) Jerk, 1RM, Rest 2:00 between attempts (any style jerk) MAKE SURE AND WRITE DOWN YOUR SCORE!

METCON- For Time (10 min cap):

  • 50-40-30-20-10 of DUs and Wall Balls (20/14)


3×15 1-Arm DB Rows, 60s rest between

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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