Tuesday WOD – 061714

Patty

Patty

WCCF’s Bring Your Friends and Family to CrossFit – Saturday, 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
1. Strict Press: 1×5@75%, 1×3@85%, 1xME@95%

2. 3 rounds for total working time of:

7 Hang Power Snatch 115/75#
10 Shoulder Touches*
14 Burpees

Rest 1:1

*Perform 25′ Handstand Walk if possible.

Performance
1. Strict Press: 1×5@75%, 1×3@85%, 1xME@95%

2. Weighted Push-ups: 3×ME 45/25#

3. Weighted Sit-Ups: 3×10 AHAP

4. Metcon
3 rounds for total working time of:

7 Hang Power Snatch 135/95#
25′ HS Walk
14 6″ Target Burpees

Rest 1:1