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WODs

Wednesday, Jul 8, 2020

By July 7, 2020July 15th, 2020No Comments
Warm Up
3 rounds
10 floor press w/ plate
10 wallball thrusters (light ball)
10 power cleans (empty bar)
-into workout prep-
3 rounds
6 Wall Balls
2 Power Clean *
* R1- 50% of workout weight
R2 – 70% of workout weight
R3 – 90% of workout weight

Bench Press 5×5
* Begin at 50% of 1RM, building weight with each set (End with a heavy 5 rep. Do not attempt a 5 rep max)
-New set every 2 minutes-

Unforgiven
For Time:
50 Wall Balls (20/14)
25 Power Cleans (155/105)
50 Wall Balls (20/14)

– 12 minute time cap –

Accessory
100 Banded Seated Rows
100 Banded Hamstring Curls

CrossFit Lynchburg

Author CrossFit Lynchburg

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