WOD1239 - SATURDAY, JUNE 30th

CF PARTNER WOD 

Warm-up
Coaches Choice

MetCon
RX
In teams of two, alternate full rounds
AMRAP 8 Minutes:
8 Deadlifts, 225/155lbs
8 CTB Pull-ups
-rest 4min. then-
AMRAP 8 Minutes:
8 Burpee Box Jump-overs, 24/20″
8 Ring Dips
-rest 4min. then-
8 Ground to Overhead, 135/95lbs
8 Toes to Bar

SCALED
In teams of two, alternate full rounds
AMRAP 8 Minutes:
8 Deadlifts, 185/135lbs
8 Pull-ups
-rest 4min. then-
AMRAP 8 Minutes:
8 Burpee Box Jump-overs, 20/16″
8 Banded Ring Dips
-rest 4min. then-
8 Ground to Overhead, 115/75lbs
8 Knees to Elbows

LITE
In teams of two, alternate full rounds
AMRAP 8 Minutes:
16 KB Swings
8 Strict Pull-ups
-rest 4min. then-
AMRAP 8 Minutes:
8 Burpee Box Step-overs
8 Seated Ring Dips
-rest 4min. then-
8 Plate Ground to Overhead
8 V-ups

CF OPEN GYM 

Warm-up
4 Rounds:
10 Calories on Bike
10 Push Ups

Strength
Bench Press
5×5 @ 80%+ 2RM

Strength Accessory
Deficit Push Ups
8×10
Place hands on 2″ plates and lower chest between them to the floor

Met-Con:
5 Rounds:
8 D-Bag 150/100lbs
100′ D-bag Carry
15 Dumbbell Push Press 70/50s

Sidework:
10 Rounds:
Assault Bike Sprints
12/8 Calories