CrossFit 213 Downtown Los Angels WOD July 11th, 2018

Wednesday:

Warm-up: Shoulder Mobility + PVC Pipe Movement Practice

Strength/Skill:

A.) 15 Minutes to build across sets:

Push Press

3 - 3 - 3 - 3 - 3

Then: 4 Sets of 3 @ 70%

B.) 15 Minute AMRAP

10 DB Push Press (40/20lbs)

15 Box Jumps

20 GHD Sit-ups or Weighted V-ups

Rest 1 Minute

Metcon:

16 Minute EMOM

Minute 1: Max Alt Pistol Squats

Minute 2: 50 Double-Unders

Minute 3: Max Strict Ring Dips

Minute 4: 50 Double-Unders

*Score = Total # of Pistols & Ring Dips