Thursday 20210715

CrossFit Rx – CrossFit

Announcement

Happy Birthday John Clark and Weston Burleson!!

Workout – Metcon (Time)

COOL FOR THE SUMMER

5 rounds
20 SLAM BALLS (50/30)
20 Push-Ups
20 Box Jump Overs (20)

TARGET SCORE
Target time: 14-16 minutes
Time cap: 20 minutes

Scaling Option
5 rounds
20 Alternating Dumbbell Snatch (light)
15 Bar Push Ups
20 Alternating Box Step Ups. (low)

Accessory – Metcon (No Measure)

5 minutes
* Practice the Kip, warm up the pull, Work up to box jump height
– into-
5 sets
5-8 Kipping Chest to Bar (no butterfly)
3 High Box Jumps
– Rest as needed between sets/Try and hit the box jumps right after pull-ups –

Advanced – 5-8 Kipping Chest to Bar + 3 Box Jumps (36in/30in)
Intermediate – 3-5 Kipping Chest to Bar or 5-8 Kipping Pull-Ups + 3 Box Jumps (30in/24in)
Novice: 5-8 Kipping Swings + Kick + 3 Box Jumps (24in/20in)
Beginner: 5-8 Kip swings + 3 Box Jumps (Low)

Posted in WOD

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