Saturday WOD – 062114

Nicole P.

Nicole P.

WCCF’s Bring Your Friends and Family to CrossFit – TODAY, June 21st – 9:15am!
If CrossFit has changed your life, it’s time to pay it forward! Our next Evening On-Ramp will start the following Monday, June 23rd at 6:30pm. Sign-up for the On-Ramp here.

WORKOUT OF THE DAY

Fitness
12 minute AMRAP of:

9 HSPU
21 KB Swings 24/16kg
35 Double-Unders

*There will be a partner version of this WOD.

Performance You guys can get this stuff done during Barbell Club or after Bring a Friend, whatever works.
1. Snatch: Work up to 80%

2. Clean & Jerk: Work Up to 80%

3. Bench Press: 1X5@75%, 1X3@85%, 1xMax Effort@95%, rest as needed

4. Weighted Ring Dips: 3×10 AHAP

5. Metcon

12 minute AMRAP of:

9 Deficit HSPU 6/4″
21 KBS 32/24kg
50 Double-Unders